Snatch pull 1.1.1
205# x 5 sets, 2 min rest
Completed, strong today

Power clean 1.1.1
205# x 5 sets, 2 min rest
Completed, pretty easy

3 rds:
15 KB swing @ 40kg
30s rest
20 ghd situps
30s rest

Completed unbroken

A1. CGBP @ 20X1
3-4 x 5, 2min rest
165,185,195,200,205

A2. KB row @ 20X1
4-6 x 5, 2min rest (40kg)
6 each set

B1. Low incline DB bench @ 20X1
AMRAP -1 x 4 (65#) 1:30 rest
9,9,8,8

B2. Ring row @20X1
6-8 x 4, 1:30 rest
8, 8 x 10#, 7 x 20#, 8 x 20#

C. 10 UB pushups on min for 10 min
Completed (closed stance)

A.
Wide stance low bar good mornings
50X1, 6-8 reps x 4 sets (start @ 135#)
4 min rest
135, 145, 165, 175

B.
DB split squat
33X0. 6-8/lg x 3
1 min between legs
40, 45, 45

C1.
BB alternating stepups 24"
11X0, 10/lg x 4
1:30 rest
95# x 20 reps each set

C2.
GH raises on red GHD
30X0, 8-12 x 4
1:30 rest
12,8,8,7

Training on Sat at Talisman

R arm DB power snatch @ 65#
20-15-10-5
L arm DB power snatch @ 65#
20-15-10-5
Air squats
50-50-50-50

13:38

Air squats hardest part, snatches broken into small quick sets. Low back first thing to tire out

Hang power snatch moderate 1rm
185#

15 min x 2 reps on minute hang power snatch 2rm
155#

5 sets:
10 DB hang power clean and split jerk
100 double unders
Rest 2mins

1:33/1:58/2:10/2:10/2:45

Push jerk 1rm
245#, failed 255#

3 rds:
20 pushups (UB/UB/UB)
20 chinups (UB/UB/15+5)
20 OHS @ 65# (UB/UB/UB)
20 ghd situps (UB/UB/10+5+5)
20 box jump overs @ 24" (slow)
3:30/3:45/4:14

Rest 3 min

15,12,9
Power clean
Burpees

Rest 20min

Repeat

2:56/3:18

20min row @ 50%
4702m

High hang squat clean off blocks 2rm 10s btwn
205#

Above knee hang squat clean off blocks
195# every 30s for 10 mins
Completed

3 unbroken muscle ups x 15 rds for time
6:49

Throwdown series 2:

10 min Amrap
15 x 135# shoulder to overheard
15 x 165#
15 x 195#
Amrap x 225#

45 reps completed

10min rest

10min Amrap
10 x 95# squat snatch
10 CTB

4rds + 7 snatch

3 rds:
40 second burpees (18/18/18)
40 second KB swing @ 40kg (18/15/18)
40 AD (19/18/15)
Rest 8 mins

Row 20min
5 min row (forearm cramping)
15 min AD (finished at 21mph pace)

Tough, quick 1rm clean
225#

Clean + Front Squat 1.1
EMOM for 12min
195#

C1. AMRAP BW bench press (210#)
Rest 2min
C2. AMRAP supinated chinups
Rest 2 min
5 rds

7/14
6/13
5/10
4/9
4/9

Training for Saturday

10min AMRAP:
30 wallballs
20chinups
4 rds + 12WB

20min AD @ 50%

Snatch 1rm
195#, failed 200#

2 reps on min for 12 mins of power clean and overhead, start @ 185#
185, 190, 190, 195, 195, 195, 200, 200, 200, 205, 205, 205

3rds:
10 R KB snatch 32kg
10 L KB snatch 32kg
100 Double unders
Rest 90sec

Push jerk/split jerk 1.1 x 5, 4min rest
245# (easy push jerk)

5 tire flips with jump on min for 10min
Completed

21 GHD situps
21 burpees
21 box jump @ 30" stepping down
21 AD cals
Rest 3 min

3:30 ish each rd completed

3 rds:
21 thrusters @ 75#
300m row
Rest 9 min

2:06/2:05/2:08

20min row @ 50%:
4570m

Hang squat clean 1 x 5
215#

Squat clean 1.1.1 x 10, 1min rest
175# as rx

5 rds:
12 unbroken CGBP @ 135
15 chinups
9:13

Aerobic tester

25 DL @ 155#
50 WB
25 DL
50 WB
25 DL
7:04

20min AD @ 50% effort
Pace around 18mph early, finished just over 20mph

Power Snatch 1.1
175#

Power snatch every 20s for 10min:
@ 155#
Completed, failed 4 reps

3 rds:
15 unbroken squat clean @ 95#
15 lateral barbell burpees
30 cals AD
Rest same as work time

2:31/2:47/2:51

Push press/Push Jerk 1.1
225#, failed 235#

3 rds:
15 KBS @ 40kg
15 box jump overs @ 24"
15 WB @ 30#
90s rest

Rest 5 min

3 rds:
10 push jerk @ 115#
15 GHD situps
20 air squats
90s rest

3 rds:
30 second power clean @ 135#
30 second burpees
30 second AD
Rest 9 min

14/14/16
13/14/16
12/13/15

20min row @ 50%
Avg 2:17.5
4364m