Power Snatch +

Warm-up:

Run around the block

dynamic stretches

then

3 Rounds of:

L-hang pull to inverted hang, 3-5 reps

ring dips, 5 - 5 - 3

burgener warm-up, 1 set

I. Power Snatch 3 x 6 , touch n' go

95 - 115 - 105 - 95 x 3 sets

II. 3 Rounds for time of:

#75 , Snatches, 15 reps

15, Wallball shots

11:03

"Annie"

Weighted Chin-ups

Warm-up:

Jump rope 1 song

dynamic stretches

then

3rounds of:

a. glute-ham raise, 5 reps

b. parallete handstand push-ups, 3-5 reps

c. ice cream makers, 5 reps

I. "Annie" = 8:58 compare 7/4 = 8:55

So my time was slower by 3 seconds, but I felt like my range of motion on the sit-ups this time was much greater and consistent. Also I felt more relaxed during the workout this time around and my breathing was much more controlled as a result of that possibly. Overall I'm satisfied.

II. Weighted Chin-ups: 1 rep x 7 sets

36 - 55 - 70 - 91 - 106 x 3 sets

Front Squats +

Warm-up:

Jump Rope

Dynamic Stretches

then

3Rounds of:

10 reverse lunges, with barbell in front rack

10 butterfly pull-ups

Gymnastics bridge hold, ten breaths

10 V-ups

: -) good warm-up !

I. Front Squats 5 x 5

115 - 155 - 195 - 195(3) - 195(3)

II. 3 Rounds for time of:

#90 Sandbag healthlifts, 20 reps

30 Box jumps, 24 inches

11:06

III. 20seconds on/15seconds off , max sets of:

Hollow Rocks = 5 sets

"Coe"

Warm-up:

Jump Rope, 2-3 minutes

dynamic stretches



3 Rounds of:

glute ham raises - assisted , 5 reps

L pull-up negatives, 3 - 5 reps

ring support, 15 - 20 seconds



I. "Coe"

10 Rounds for time of:

#95, Thrusters, 10 reps

10 Ring push-ups, turn rings out at the top



29:34



II. 30 wall slides

Power Clean and Jerk +

Pisarenko

Warm-up:

Run around the block

Dynamic stretches

then

3 rounds of:

a. 3 position power clean each followed by a split jerk

b. L-hang pull to inverted hang , 3 reps

c. planche push-ups, 5 reps

I. Power Clean & Split Jerk 3 x 6 sets

95 - 115 - 135 x 4 sets


touch and go at the floor, reset at the hip, alternate legs on the split jerks



II. 3 Round for time of:

5 muscle-ups
#115 Overhead Squat, 10 reps
20 V-ups

16:10



The overhead squats felt heavy. had to partition dem.

"ADAMBROWN"

Warm-up:
Dynamic Stretches

5 Rounds of:
3r/3l, Single legged squat - deck
Front lever rows- tuck , 5 reps
Headstand Push-ups, 3 reps

"ADAMBROWN" (Scaled)

Two rounds for time of:
#205, Healthlifts, 24 reps
24 Box Jumps, 24"
24 Wallballs, #20
#143, Bench Press, 24 reps
24 Box Jumps, 24"
24 Wallballs, #20
#95, Cleans, 24 reps

51:32

Overhead Squats +

Bruce Lee performing the body lever

Warm-up:

Run 1/4 mile
dynamic stretches

3 Rounds
pistols 5r/5l
body levers 3-5 reps
ring push-ups 5 reps


I. Overhead Squats 5 x 5
90 - 135 - 160 x 3 sets PR ! Next time 165.


II. 3 Rounds
50 double unders
25 wall-balls
11:48

I wasted a lot of time fondling with the itouch. note to self, next time don't wear an itouch while doing doble-unders. I go 5 wallballs and brief pause.