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

All-levels WOD/Beginner WOD:
“Cindy”
5 Pull-ups (black + blue band)
10 Push-ups (knee push ups after 5 rounds)
15 Squats
As many rounds as possible in 20 min

12 rounds + 18 reps

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Sprinting Drills (B-skip, high knees, straight-leg bounds)
Lots of Pole Vault Drills and Takeoffs (6-step - no bend)
Some Handstand Holds
High Jump Scissor Jump (1.20m)
10 BW Pullups + 3x5 Weighted Pullups (10kg)
Static Stretching (Cooldown)

warm-up:
3 or 4 rounds:
5-10 c2b
6-8 Pistols
6 Dumbbell Snatch (hice la ultima con 32kg)
WOD:
In team of 2 (25min.cap):
100 wall ball
100 c2b
100 pistols or Lunges con KBs de16kg en front squat position, 32kg total
100 Dumbell snatch 22,5kg (50lb) alternating arm.
(20:03 min)

Overhead Squat 3-3-3-1-1-1 35x3, 45x3, 55x3, 65x1, 70x1, 75x1 (OHS PR! Would like to try more weight next time)

Then,

5 Rounds

15 Abmat sit ups

20 Hand release push ups

25 Jumping squats (hips/knees to full extension at top of jump)

Time 17:34

A.

Snatch Balance 2-2-2-2-2-2-2-2 - 33 38 43 48 53 58 63 63 lb

Rest 90 Seconds between efforts

B.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1…of

Kettlebell Swings 70/55 *Russian Style - 55 lbs

1 x 20 Yard out and back sprint (40 Yards total)

4:58 min