1600m run, warm up

5 Rounds, NOT for time:
10x Med Ball Clean (14lb ball)
10x Box Jumps, cycling, 20" box

C&J Assistance:
Press from Split 3x5 @ 55lbs
(in between 20 seconds hollow rocks)

Split Jerks, work to heavy single
6x1 65-75-85-95-105-115-125 (went for a 7th!!!)

Complex:
2 clean + 1 jerk (4x) @ 85-85-95-95

3 Rounds:
Front Squat 6x @ 85
CTB 5x
Plyo pushups 8x

Core:
4x20 Supermans
4x20 V Ups

Capacity:
4 minutes work, Tabata Airdyne
20:10

(Airdyne makes me HATE my life......)

5x5 deadlift
115, 135, 135, 155, 135

10min AMRAP
26# Kettlebell
1TGU/ea side
8 kettlebell swings/ea side
200M farmer's carry/ea side

5 rounds

This was my first time doing FS since hurting my back so I was a little bit nervous and was SUPER careful with getting FULL ROM and also not pushing too much and keeping perfect form on all FS.
I did these off the rack as well.
I did break up the FS
R1: unbroken
R2: 9 + 3
R3: 8 + 4
R2: 8 + 4
R2: 8 + 4

Warmed up with 45 x 6, 85 x 6, 105 x 6, 125 x 6
Burpees were o.k.
Good WOD... If I was not being as super careful it would have hurt more but still a good WOD. I think if I was 100% I would try to make each round unbroken to see how I would deal with that.

Strength
Squat 1-1-1-1-1

Bench 1-1-1-1-1

“Level Up Test”
you have 2 attempts, within 5 minutes, to get a max number of unbroken double unders. - 3 DU

If you got 24 or under, The wod will be a 8 minute ladder.

Wod
Ladder

10 Double Unders - only did 5 DU

1 Burpee

10 Double Unders

2 Burpees

10 Double Unders

3 Burpees

etc…10 Double Unders, 4 burpees, 10 Double Unders, 5 burpees, 10 Double Unders, 6 burpees, cont…

The Double Unders remain the same, but the burpees go up by one per each round, score is number of repetitions performed - 116

Skill
Snatch - 70kg
C&J - 90kg

Strength
3-3-3-1 Front Squats
(90kg - 100kg - 110kg - 120kg)
3x5 Weighted Wide-Grip Pullups (25kg)

Midline
3x10 Back Extensions (15kg)
3x10 seconds L-sit Hold with perfect form (30s rest)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 3x30m, 3x50m
6xStanding Double Long Jump
800m Run + Static Stretching (Cooldown)

Strength
Clean
Every 30 seconds for 5 minutes complete 1 Clean (full squat) @90% of 1rep max.
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
Did 215 and then 225 for last rep

Conditioning

Groups A & B

AMRAP in 6 minutes:
• 2 Handstand Push-ups
• 4 Ring Rows
• 8 Overhead Walking Lunges

Rest 2 minutes

AMRAP in 6 minutes:
• 2 Ring Dips
• 4 Ring Rows
• 8 Overhead Walking Lunges

Group C
AMRAP in 12 minutes:
• 2 Muscle-ups
• 10 Handstand Push-ups
• 20 Overhead walking Lunges- 45 lbs

Chose C

Got 4 rounds plus 3 reps

BBG
5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
95-115-135-135-135

Strength
Smolov 3/1 – Click Here for Smolov Calculator
Recommendations for week three:
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
**Weight: 225#*
Notes: Felt a lot better than Friday's routine. Still feel like something is a little wonky w. my right knee. No pain or anything today, but I could just tell something feels a little off. I'm keeping a close eye on it. I don't want to hurt myself.

Conditioning
5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

Score:
Airdyne - 14-14-13-12-14
Kettlebell - 13-13-13-13-14
Pushups - 18-18-18-15-17

Notes: Overall it was a good day. I was satisfied w. my effort, although I feel that I could have done a few more KBS. I felt solid on every KBS rep. Pushups were solid, something I wasn't expecting, but I was feeling it on the last 2 rounds. My squat snatch is coming around. I've definitely improved so much and I'm actually going to start throwing more weight on there from here on out.

1 Round for time of:

-10x HSPU
-20x K2E
-30x Burpees
-40x Box Jumps
-50x Dips
-60x Pull Ups
-70x Push Ups
-80x Sit Ups
-90x Squats
-100x Double Unders

EXACT same time as last time

Power Clean 3x2 @90% 195lbs
Partner Up-you go, I go, style
10-1
DBL KB Front Squat 53lbs
HR Push-ups
Heavy Slamball 30lbs
OH Swings 70lbs

Partner: The Handyman

Warmup:
400m Jog
Burgener Warm-up

WOD:
5 x 100m Sprint
13.86,13.42,13.33,14.45,15.79
3 x 200m Sprint
35.42,40.76,37.30
1 x 400m Sprint
1:12.06

Left hamstring was getting really tight when I was fully opening my stride so I had to slow down on the 100's and 200's. It didn't affect my 400 too much. Rolled it out a bunch after.