Strength Day

I. Pull-ups 5 x 3 sets

bodyweight - 30 pounds - 60 pounds (5)

II. Power Clean and Split Jerk 1 x 7 sets

70kg - 80kg - 80kg - 85kg x 4 sets

III. Tuck Planche Holds on the floor. 5-10 second holds x 6 sets

20 rep Squats

Ia. 185pound, Back Squats, 19 reps (miscounted),
increase load next time by 5 pounds.

Ib. #25, Pull overs, 20 reps

II. 3 rounds
max pull-ups: 13-9-10
max dips; 17-16-16
max time hollow rocks: 47s-39s-44s

clean & Jerk 2.wmv

Group Session

I. Sunset Park Run

II. Car Pushes 2 x 40ish yards

III. Rope Climb Practice 10 minutes

IV. Clean and Jerks 2 x 10 sets

V. Sledgehammers 10 minutes amrap, switch partners every 40 reps

MetCon

1/2 "Jerry"

Run 800 meters
#45 Sumodeadlift Highpulls, 100 reps
Run 800 meters
12:20

II. "Power Wheel Challange" 3:31

Snatch Session

Warm-up:
3 Rounds of
Snatch Sequence: Power Snatch, Overhead Squat, Hang Snatch, Snatch 45-65-85
L-sit: 10 seconds, on the floor
Rope Climb, 1 ascent

I. Snatch 2 x 6
135 -145 - 150(1) - 150(1) - 145(1) - 145

II. 1 Lap around the block, farmer walk, #30 dumbbells = 5:00 ish
I had to set them down twice towards the end.

III. Hollow Rocks 20on/15off x max sets = 6 sets

Overhead Squats

Warmup:
3 Rounds of
oh squat/sotts press combo, 3 reps
l hang pull thru to iverted pike, 3 reps
wrestler's twist, 3 right/ 3 left

Overhead Squats 2 x 5 sets
175 x 2 x 5

"Smokey Bear" Dumbbell Complex
10 minutes as many reps as possible of:
Deadlift
Hang Power Clean
Thruster

=34 reps 45% of my bodyweight. 40pound dumbbells

"Jack"

I. Warm-up
3 rounds of:
Ring Strength, back lever tuck 5s + front lever tuck 5 s x 2
3 Wall Walks

II. "Jack"
20 minutes AMRAP of:
95lb, Push Presses, 10 reps
55lb, KB Swings, 10 reps
10 Box Jumps, 24"

9 Rounds + 10 Swings

III. Hollow Rocks 20on/10 off max rounds = only 2 rounds :( compare: 10,2,10

"Michael"

Warm-up:
3 Rounds
overhead single leg squats 3r/3l , dowel
Ring Support , 10s
#30, Ring Pull-ups, 4-4-4

"Michael"
3 Rounds of:
run 2 laps around the block, counter clockwise
#65, Olympic style good mornings, 50 reps
50 Abmat sit-ups, anchored

29:50

Front Squats Doubles

I. Warm-up

a. L hang pull through to skin the cat pull out, 3 reps

b. #70 KB Swings, 5 reps

c. Wrestler's Twist 5r/5l

II. Front Squats

135(5) - 170(5) - 200 (3) - 200(2) x 4 sets

I really made the connection on how important the upward drive of the elbows out of the hole IS !

III. 10 minutes as many rounds as possible.

#135 Healthlifts , 10 reps

15 Push-ups, on knuckles standard from now on. Back to the karate days.

7 Rounds + 10 HLs