Tuesday wod on Wed

3 rds:
10 hang power clean @ 155#
1:30 airdyne
2min rest
Completed, cleans very easy.

3 rds:
10 back squat @ 195#
1:30 row @ 1:50 pace
2min rest
Completed, tough squats, rows easy done @ 1:45 pace mostly

3rds:
10 deadlift @ 275#
1:30 box jumps on 30"
2min rest
Completed, deads were tough, around 25 box jumps completed stepping down

Monday

Heavy power snatch
175#

Push jerk. Split jerk 1.1
225#

15 rds unbroken with 65# DB
2 pullups
2 bar dips
13:25

Wk 6 day 5

300m row @ damper 7, 6min rest (97%)

49.3/1:18/38 strokes per min
50.6/1:17/38 strokes per min
52.4/1:24/32 strokes per min

30 second burpees, 30 second airdyne
ALL OUT

12 reps/15 cals
14 reps/16 cals
15 reps/16 cals

Wk 6 day 4

Front squat @22X1
2-3 x 5
205 all sets, last set 185

Pronated weighted chins @31X1
2-3 x 5
24kg, 26.5, 28.5, 32

RDL
6-8 x 4
265, 285, 290

Fat bar CGBP @31X1
4-6 x 4
190 all sets

15,12,9,6,3 unbroken
CTB
Ring dip

5:53

Wk 6 day 3

1 rd every 3 mins for 30 mins:
3 muscleup
6 kb swing @ 32kg
9 box jump @ 30"
12 wallball

Completed
1:30-1:45 per rd

Wk 6 day 2

3 rds:
7 power clean touch and go @ 175
2 min airdyne @ 22-23mph
3 min rest

Completed, cleans were easy, airdyne held mostly above 23mph

3 rds:
10 back squat @ 195
2 min row @ 1:50 pace
3 min rest

Completed, back squat 10, 6-4, 10.  Rows pretty constant around 1:50, varying up or down a couple seconds

3 rds:
10 deadlift touch and go @ 275
2 min double unders
3 min rest

Completed, deadlift pretty difficult, some resting at top of reps, double unders easy in manageable sets

Wk 6 day 1

Hang above knee power snatch
2 x 5
145, 155, 165, 170, 175 x 1

Split jerk off blocks
225, 245, 255f, 255, 260, 265, 270f

10rds unbroken
3 x supinated chins with 45#
3 x bar dips with 45#
10:25

Wk 5, day 4

A1. Front squat @20X0
4-6 x 4
205, Really phoned this in

A2. Weighted pronated chinups @31X1
4-6 x 4
32kg

B1. RDL with chains @40X0
4-6 x 4
315#

B2. Weighted dips @30X0
4-6 x 4
32kg

C1. DB back extensions @20X0
8-10 x 3
40#

C2. Ring dip cluster
5.5.5.5 x 3
Completed

Wk 5, day 3

MAP session

10 rds @ 75% effort:

5 muscle ups
10 wallballs
15 box jumps (step down)
1 min rest

Completed, unbroken
False grip used for rd 6-10, normal grip for first half
Wallballs with 20# to 10ft line
Box jumps 24"

Box jumps got my heart rate and breathing up more than anything else.

Wk 5, day 2

3 rds:
5 touch and go power cleans @185#
2 min row @ 1:50 pace
3 min rest
- cleans were easy, held row pace easy at 20-22 strokes

3rds:
10 back squat @ 185#
2 min airdyne @ 20-22mph
3 min rest
- squats fairly tough, airdyne pretty easy

3rds:
10 touch and go deadlift @ 265#
2 min row @ 1:50 pace
3 min rest
- deadlifts tough, row very difficult, had to dig in hard

Wk 5 day 1, new program

High hang power snatch
3,3,3,2,2 rest 3-4min
135, 145, 155, 165, 170

Split jerk off blocks start @ 185#
1 x 7 rest 2min
185, 225, 235, 245, 255

1 rope climb without legs
6 kipping hdspu
AMRAP 10 min
5 rds + 1 climb + 2 hdspu

Wk 4, day 4

A1. FSQ with chains @20X0
2 x 5
195, 215, 225, 235, 240

A2. Supinated weighted chin ups@30X0
2 x 5
32kg, 36.5, 40, 42.5, 45

B1. BB walking lunge
8/leg x 3
155 all sets

B2. Parallel chinups
AMRAP x 3
9, 7, 6

C1. DB split squat with 40#
20/leg x 2
20, 12

C2. Ring row drop set
6.6 x 3
Completed

Wk 4, day 3 MAP session

10 burpees to 6" above reach on the minute for 10 min:
Completed

5 min rest

1 min @85-90%/ 1 min @60% row intervals x 5:
Completed at 1:52-:155

5 min rest

1 min @85-90%/1 min @60% airdyne intervals x 5:
Completed at 22mph

Wk 4, day 2

A1. RDL @30X0
4-6 x 5
265, 285, 295, 305, 315

A2. CGBP @30X1
2-3 x 5
205 all sets

B1. GH raise @30X0
12-15 x 3
15 all sets

B2. Flat DB bench press @ 75#
AMRAP x 3
11, 9. 8

C. 21, 15, 9
GH situp
Hand release push ups

3:55

Wk 4, day 1

A1. BSQ @20X1
2-3 x 5
215, 235, 245, 252.5, 260

A2. Weighted pronated shoulder width
2-3 x 5
24kg, 32kg x 4

B1. BB fwd lunge
8/7/6
155, 165, 180

B2. Supinated AMRAP @50X0
7, 6, 4

C1. BB switch lunge
10/leg x 3
95# x 3

C2. 1 arm DB row
10.10.10 x 2 (75#, 65#, 55#)
Completed on left, incomplete at 65 on R
Failed at 65 both arms set 2

Week 3, day 5

A1. Snatch pull 1.1 x 5 @ 110% 1RM (210)

A2. Depth HDSPU 2-3 x 5
25# plates and skull mat

B1. Below knee HPC 2-3 x 4
185, 205, 215, 215 x 2

B2. Seated 65# DB overhead press
AMRAP
7, 5, 5, 4

C. 10 KB @ 40kg x 6
Completed

D. Tabata pushups
14, 10, 8, 6, 7, 5, 5, 4