3,6,9,12,18………

Push Press (95/65lbs)
Box Jump Overs (scale to jump or step up and over)
As far as you can go in 12min
Made it into 21

Then, straight away:
Find you heaviest 1Rep Push Press in 10min
Max weight was 70#

A. Push Press 3-3-3-3-3
B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups

1) 10 minutes to establish a 2RM UB Hang Snatch (top of knee).
95x2 115x2 125x2 135x2 145x2 155x1

2) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).
135x3 155x3 185x3 205x3 225x3

3) Helen
*i didn't start the clock but I think it was sub 10min

For Time: 10 Deadlifts (225/185) 20 Pull Ups 30 Wall Balls (20/14) 40 Box Jumps (24/20) 50 Double Unders 40 Box Jumps 30 Wall Balls 20 Pull Ups 10 Deadlifts
15:55
DL: 115
WB: 20# med ball squat
Back/neck issues this week

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill + 20m Strides (walking skipsx2, high kneesx2, B-skipx2, straight-leg boundsx2)
4x30 High Knees Leaning into a wall
10x60m Sprints at 70-80% (about 40s rest)
Pole Vault/Long Jump Drill - 20xSprinting and Long Jumping off a Springboard (Sandpit)
2x10 Medball Scoop Throws for Height
2x8 One-Arm Medball Throws on a wall
2x8 Overhead Medball Throws on a wall
1x10 Lying Back Extension Overhead Medball Throws
Static Stretching (Cooldown)

A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
SCORE: 225, 245, 245, 245, 245
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
SCORE: 135, 135, 155, 155, 175, 175
+
3 rounds for time:
20 kbs 2/1.5 pood
20 wall balls - 20/14# to 10 ft

Notes:
- compare to May 27
- full depth, up to just parallel, back down and all the way up = 1 rep for FS
- pause split sec just below knee cap
- record time and limitations for circuit

Session 1:
2x5 Wall Squat
2x10 Air Squat
2x5 Goblet Squat
4x20 Lunge
Work up to a "Heavy" Back Squat - 215
6x1 Back Squats at 315

2x10 - Vertical Sit Ups

Session 2: about 3 hours later
50 Single Deadlifts @ 225#
30 Cleans - 25 @ 185, 5 @ 205

Didn't have a fat bar to use

Warm Up

Agility Ladder

3 Burpees After Each Movement

Mobility

Barbell Quad Smash
Single Flexion

Strength

5 x 5
Front Squat

WOD

5 Rounds For Time

10 Lateral Box Jumps (24/20”)
10 Deadlifts (135/95)
10 Ring Rows
10 Plyo Push-Ups

BBG 131009

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex). 135lbs

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex). 205lbs

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec. 385lbs

Conditioning
Fran: 4:05

row 1000m: 3:50

Warm UP:

600 meter run
Dislocators & Good Mornings
Lunge W/Twist down
Frog Hops back
10 squats - 3 sec hold @ bottom
15 wall balls
15 push-ups
15 KB swings

WOD: 5 X for time
50 Sit-ups
40 KB swings - Russian (53/35#)
30 Box jumps (20/18")
400 meter run