Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drills at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
4x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (3-step)
10x50m Heel-to-Toe Runs
8xKB Throwing Sequence (4 KB Jumps + 1 KB Throw)
4x200m Runs at 35 secconds (100m slow walk back as rest)
Gymnastics (Glide Kips & Handstands, 2x5 Shoulders-to-Hands HSPU)
2 Laps of the Infield + Static Stretching (Cooldown)

First I warmed up quickly and started to do sets of 10 of back squats by cleaning and pressing it and then doing the squats. I had to take my time with these sets because someone was using the squat rack.
60, 80, 90, 100 (all sets of 10 super in control and super low)
115 lbs x 6
135 x 5 (box squats - all done with 4 pads and then the platform for the height)
155 x 5
175 x 5
185 lbs x 5 - 6 sets - all done with about 60-90 seconds rest inbetween each set.

Post Box Squats I did 8 rounds of 10 reps of box jumps - 24" or a little higher, rebounding EMOM
Felt good overall.
I took a stretch and a steam and went home.

A.
3x10 russian step ups
-started with double 35# kettlebells for first two sets. right leg kept dipping in on step so dropped down to 25# kettlebells.

B.
For time all out
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m
rest exactly 12mins and repeat
rd1: 4:32
rd2: 4:38
-not sure if this is better or not. on 20 Jan did 4:16 and 4:53 which was actually 1 sec faster overall time. That being said, recovered much better this time. second set, rows were a bit slower which was the main difference. everything UB, just slow burpees.

C1. 3x10 shoulder dislocates. both directions
C2. 3x10 per leg walking lunges (without stutter step)
-used 50kg (110#). good weight, but 125 should be doable next time.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3, 6, 9, 12, 15, 18...
100 pound Thruster
Chest to bar Pull-ups

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
10x20-30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
Pole Vault Plant Drills
About 15 Low Pole Vault Jumps up to 1.75m (6-step)
About 20 Shotput Throws 5kg (standing, glide)
Gymnastics (2x10 Pullups + 2x10 Chinups)
Some Jumping Rope + Static Stretching (Cooldown)

I did this at the YMCA in GF:
135 lbs Hang Power Clean
135 lbs Front Squat
135 lbs Jerk
warm ups were kind of quick using:
65, 85, 105, 125 all in sets of 3 for all 3 movements. I did not warmup on the C2B as I figured they would not be too bad.

Chest to Bar Pullups
do in sets of 3, 6, 9, 12, 15
I started to break up the FS & Jerk in the round of 6 into reps of 4-5.
All C2B Pullups were unbroken.
Jerks was the hardest for me. I started to use the wrist wraps in the round of 9. That made a difference in recooperation as well as how fast I was doing my reps.
I might have shorted a few jerks, but ALL Front Squats were great ROM.
Good workout

Hit some good cleans. need to get my elbows up. my squat feels really good, still need a bit of ankle mobilization.

Now for the front rack.

Double unders are going better, def feel the rhythm going down

clean
165x1

still trying to get bw clean. i think after i get my front rack position down it i will really skyrocket.

WOD

was a bad wod. bad programming, but i just got a new kettle bell so i was wanting to use it

5RFT
deadlifts 10
kb swings 10
airdyne 10

didn't get through it all, my back was tweaking.

10 minutes of Turkish get-ups. Alternate arms each attempt..

then

“Groundhog”

14 min AMRAP
1 burpee, 1 pull-up, 1 T2B
2 burpees, 2 pull-ups, 2 T2B
3 burpees, 3 pull-ups, 3 T2B, etc…..

I did 8 rounds plus 9 burpee, 9 pull up, and 5 T2 B

A. EMOM 10 minutes
even 3 hspu
odd 4 strict pull-ups
-hspu were difficult. about 1/2 strict, the rest kip
-pull-ups easy, but felt good.

B. BTK push-press. 10-10-8-8-6-6
-95x10,115x10,135x8,145x8,155x6, 165x6
-perfect weights. difficult but doable.
-need more of this.

C. Row 3k for time
-10:40.2
-legs felt dead today. breathing was fine, just lactate in legs. 1st 1k around 3:30, then slowed considerably through middle. Last 400m pulled hard.

D. 3x10 ring row. rest 2 minutes.
-done. felt good. going forward, keep hand externally rotated throughout

Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3)
1 Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 Single-Leg Hip Thrusts
3x5 Eccentric GHRs
2 minute Abs