Sprint Intervals:

800m - 1x800m - under 3 mins

60m hills - 8x60m - 9.65, 9,41, 9.31, 9.12, 9.00, 8.94, 9.00, 8.97

100, hills - 2x100m - 15.38, 15.09

Skill
Snatch - 60kg
C&J - 80kg
Clean - 90kg, 100kg Fail
3x5 Box Jumps (29 mats)
3xMax Effort Strict Pullups + Max Effort Strict HSPU (60s rest) - 24+15, 6+6, 5+4
3x15 Russian Twists 10kg (60s rest)

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
1x20 Good Mornings (40kg)

WOD
5 minute AMRAP of:
3 Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
Rest 1 minute
2 minute AMRAP of:
Ring Dips

4 rounds + 5 Over-the-Box Jumps
30 Ring Dips

Warmup
3 Minutes Row For Calories
PVC Burgener + Skill Transfer

36 cal

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Strength/skill

Hang Power Snatch
10 Minutes To A Heavy Single
90 Seconds Rest Between Efforts

60# PR! (shaky up top, but made it)

Olympic Squat
10 Minutes To A Heavy Triple

130# PR!

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Conditioning
3 Rounds of

20 Burpees
10 each overhead Lunges (45/25)
1 Minutes Rest Between Rounds

8:54 Rx!

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Great day! Need to test back squat 1RM. Burpees are getting better. Overhead lunges were a little light - could have used 35# plate maybe? Weather was insane - monsoon rain today.

Skill
Snatch from Blocks - 75kg
Clean - 100kg, 110kg Fail
5 minutes of HS Walk Practice
Half Tabata Weighted Plank Hold (20kg)

Strength
3xPower Clean Complex (1 Power Clean + 3 Front Squats)
3x5 Behind the neck Snatch-Grip Push Presses
(40kg - 50kg - 60kg)
3x10 Romanian Deadlifts (50kg)

21-15-9
Handstand Pushups
Pullups

Hands were 3' from wall, had to keep arching back

Warm up: 500M Row, 10 BB Front Squats, 10 BB Push Presses, 10 BB Dead Lifts, 10 Superman Lunges, 10 PVC Pass Throughs

Strength: 1 RM Clean & Jerk - Really worked on my form and bringing the bar close to me. 55lbs.

WOD:
10 rounds
3 DL's 175 MOD 145
5 Wall Balls 14lbs
4 - 100M sprints

Time: 15:26(but i did extra Wall Balls and sprints in the first round)

Also, ran 3.5 miles this morning.

Baseline: Pre-SOP and Box Breathing, then ROM Drills.

3 rounds – run 200m, 10x goblet squats, 10x 4-count flutter kicks.
1:45.3, 1:44.8, 1:50.2:
5:20.4

35 db

Strength: Front squat – 65%x5 reps, 70%x5 reps, 75%x5 reps, 80%x5 reps, 85%x4 reps.

95-5, #115-5, #135-5, #145-5, #155-2.2

Work Capacity: Complete as many rounds as possible in 20 minutes of:
5x chest to bar pull ups
10x wallball (20#/12#)
15x KB swings (53#/35#)
Rds:6, 10 kbs

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Stairs 5fl to 3fl to 5fl to 1fl to 5fl

43 Box Jump
43 Wall Balls
43 Pull Ups
43 Push Ups
43 Sit ups
43 DUs
Partner Wod
P1 on Bike P2 work out each section

7 RFT (30 min cap)
Both you and your partner must complete the move before you can move on to the next station. 1 partner rests while the other partner does the action.
7 pike pushups
7 thrusters (55#)
7 knees to elbows
7 deadlifts (105#)
7 burpees
7 kb swings(25#)
7 pullups
Completed 6 rounds + 14 reps

In the garage. Week 3 of 5/3/1, deadlifts today.

Warmup:
5 min jump rope, stretches, 20 x 16kg kettlebell swings

DEADLIFT
Warmup sets: 95# x 5, 120# x 5, 145# x 5
Working sets: 180# x 5, 205# x 3, 230# x 1+ (9 reps)

Warmup sets were actually a little tough today. Wasn't sure how well I'd do. Working sets were better. Tried to put some speed on the bar while I lifted, and that went well. Took a good 5 min rest before the AMRAP set, and that helped big time. Attacked the bar for the last set. Aimed for 6 reps and ended up with 9. Might have eked out one more, but it would've been real ugly. This works out to a theoretical 1-rep max of 286 pounds, my highest yet. I want to test again after this Wendler cycle.

Then:
5 x 10 @ 120#
Easy. Tried the speed thing again. Worked well.

Cash out: 2 x pull-ups, 10 x pushups -- just for shits and giggles.

Was going to bench today too, but I think I did enough.