Week 3, day 4

A1. FSQ with chains @20X1
2-3 x 5
185, 205, 215, 225, 230

A2. Weighted supinated chin ups @30X0
2-3 x 5
45, 55, 65, 65, 65

B1. Front rack BB split squat @30X0
7/leg x 3
95, 100, 100

B2. Supinated chin ups @20X0
AMRAP x 3
11, 9, 9

C1. DB fwd lunge
10/leg x 3
45, 55, 65

C2. Ring row
6-8 x 3
6, 6, 6 (feet elevated on assisted dip station)

Bsq/UB pull + SL/UB pull + SL/UB pull

A1. Bsq chains @20X1
3-4 x 5
225, 235, 240, 245, 250

A2. Weighted supinated chins @30X0
3-5 x 5
24kg, 55#, 55#, 55#, 55#

B1. Front rack BB walking lunge
6/leg x 3
135, 155, 165

B2. Parallel grip chins @50X0
AMRAP x 3
6, 6, 4

C1.
BB step up
8/leg x 3
115 all sets

C2.
One arm DB row
6 x 3
75#

Fsq chains/UB pull + SL/UB pull + SL/UB pull

A1. Fsq chains @ 20X1
3-4 x 4
205, 225, 225, 225 x 3

A2. Weighted supinated chins @ 30X0
3-4 x 4
20, 24, 24, 24kg

B1. BB split squat @ 30X0
7-8 x 3
95, 100, 100

B2. Supinated chins @ 20X0
AMRAP x 3
10, 8, 7

C1. DB walking lunges
10/leg x 3
40, 40, 45

C2. Ring row @ 30X0
8-10 x 3
Completed

MAP

A. 10 burpees on 10min @6" above

B. 8 rds: Row 45 second on/45 second rest
1:45-1:53

C. 8rds: Airdyne 45 on/45 off

RDL/push + PC/push + Core/push

A1. Romanian Deadlift @30X0
6-8 x 4
275, 285, 290, 290

A2. Medium grip bench press @30X1
3-4 x 4
195, 200, 205, 205

B1. GH raise @30X0
8-12 x 3
12, 10, 10

B2. Wtd Bar Dips @20X0
4-6 x 3
20kg, 24kg x 5 x 2

C1. Strict K2E
AMRAP x 3
13, 10, 9

C2. Clapping pushups
AMRAP x 3
13, 12, 8

Bsq with chains/UB pull, SL/UB pull, SL/UB pull

A1. Bsq with chains
4-5 x 4
225, 235, 245, 255 x 4

A2. Weighted Supinated Pullups
3-5 x 4
20kg, 24kg, 24kg, 24kg

B1. BB weighted lunge
8/leg x 3
135, 155, 165

B2. Wide grip pronated chin up
AMRAP
13, 10, 7

C1. BB russian step up
10/lg
95

C2. One arm DB row
8/arm
65#, 75, 75

Snatch pulls/OH push + power clean/OH push + KBS/OH push

A1. Snatch pull cluster 1.1.1.1.1 with 1rm (190)
Completed

A2. Depth HDSPU cluster 1.1.1.1.1
15# plates and skull mat
Completed

B1.  3 position power clean
3x3
198, 205, 205

B2. Seated DB OH press
All sets with 55#
30X0 for 6-9 reps
6 reps each set

C1. KBS with 40kg
15x3
Completed

C2. AMRAP ring pushups
10, 10,10

Fsq chains/UB pull + SL/UB pull + SL/UB pull

A1. Front squat with chains @ 20X1
4-5 reps x 3
185, 205, 225 x 4

A2. Weighted Parallel Grip Chin ups @ 30X0
4-5 reps x 3
24kg, 24kg, 24kg

B1. Front rack barbell leg split squat @ 30X0
7-8/leg x 3 sets
95, 115, 115

B2. Wide Grip Pronated Chin ups @ 20X0
AMRAP x 3
10, 10, 8

C1. DB walking lunges
12/leg x 3
40#, 24kg, 24kg

C2. Ring Row @30X2
8-10 tough reps x 3
10, 8, 8

MAP session

30s double under/30s rest,10min
35-45 unbroken

30s @ 1:36 row/30s @ 2:10,10min
Completed

30s @ 25mph/30s @ 50%
Completed

RDL/Push + PC/Push + Core/Push

A1. Romanian DL @30X0
8-10 x 3
185, 235, 285

A2. Close Grip BP @30X1
4-6 x 3
155, 185, 195 x 4

B1. GH Raise @30X0
7-10 x 3
10, 10, 10

B2. Low incline BP DB @20X1
5-8 x 3
65, 65, 65

C1. Weighted GH situp @50X0
5 x 3
6kg, 9kg, 12kg

C2. Bar dips @30X0
AMRAP
12, 10, 10

BSq with chains + UB pull, SL/UB pull + SL/UB pull

A1. Back squat with Chains
4-6 reps @20X1
205/225/235

A2. Weighted shoulder width PU
3-5@30X0
25kg KB

B1. BB Lunge
8 x leg
135/155/165

B2. Supinated chinups
AMRAP
9/6/6

C1. DB Russian Step Up
12 x leg
30#DB

C2. 1 arm DB row
8-10 x arm
45/55/65

"Rhiannon"

Done on saturday

603 reps

Press/push press

Shoulder press 1rm
167.5#
New PR by 5#
*Jerk blocks*

Push press
225# (PR)
*Jerk blocks*

100 CTB pullups in unbroken sets of 5
10:24

Burpee/KB

Amrap 15mins:

15 x 2pd
15 x burpee

8 rds at buzzer

500m

500m
1:30.2

Was pulling 1:23 pace until blowing up and just riding out last 150m

Power snatch test

Power snatch 1rm
190# (PR)
Thought it was 180# until recount

Deadlift 1rm
375#
Wasnt feeling this so shut down early (PR is 415#)

Amrap strict hdspu, one attempt
6

"Nate"

Shoulder press 1rm
162.5 (PR)

Nate
10 rds + 2MU

Power clean testing

1rm power clean
250# (not a PR)

8 min @ 90%= 225#
20 reps
Probably had more reps if I get a repeat

2min Airdyne for mileage:
.93
No idea about pacing. Need to attempt this again for accuracy