Warm Up

For 10 minutes, do 1 Power Clean, 1 Squat Clean, & 1 Jerk OTM.

185#

Then, climbing 10# every 5 minutes until you fail complete:

1 C&J

205

215

I hit all reps, and stopped - form and time were becoming an issue

Clean 225

4x4 Squats @ 225

Then a little later. . .

Sprints

walk a 400m x2
jog/run a 400m x2

6 sprints

Shoulder Press 5-5-3-3-1-1-1 (50x5, 50x5, 60x3, 65x3, 70x1, 75x1, 80x1, 3 failed attempts on 85). Old PR was 70, now 80!!!!

annie
50-40-30-20-10
Double unders
ab mats

Time = 11:04 (PR!!!) Old PR was 12:52. Need to learn how to string double unders together.

Skill
EMOM for 3 minutes: 5 Strict Weighted Ring Dips (13kg)
Max L-sit Hold on Rings - 50 seconds PR
5 minutes of Static HS Practice

WOD
Three rounds for time of:
10 C2B Pullups
20 Situps
All pullups were done in sets of five. My core felt weak and the situps really slowed me down.

Endurance
2x1000m Run - 3:47 + 4:19
Didn't push hard at all. Just got it done.

Spark Circuit

3 Rounds of:

• Romanian Deadlift
• Bent Over Row
• Overhead Press
• Kettlebell Swings

Perform each exercise for max reps in 30 seconds
Rest 30 seconds between exercise, rest 2 minutes between rounds.

Score is Total Reps of all 3 rounds.

I used 85 barbell/50 kettlebell for weights but it was too heavy going to have to go lighter next time. maybe try 65/45.

Reps today were:
20-18-10-15
15-12-0-15
18-12-9-15

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The Burpee Extra

20 min AMRAP:
15 burpees
5 dips

A.
Take 15 minutes and build to today’s 1RM Snatch
I was able to equal my previous 1RM (155), but I couldn't push any higher than this - this was probably due to fatigue from previous workouts earlier in the week.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM
For the Row Sprints, I was usually able to get about 300m in, and I was able to maintain this for almost all of the 10 sets. For the Power Snatches, I was able to continue doing 3 reps at 115.

You have no idea how many times I wanted to quit this workout, but I trudged on and finished all 10 sets. I was pretty fatigued from previous workouts in the week, and I probably shouldn't have done any workout on Thursday.

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
For the Back Squat, I was REALLY focusing on getting as low as humanly possible. In the last few sets, I got up over 200 pounds, but my focus was more on technique, specifically coming straight up and making use of both hamstrings.

B.
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps
In 12 minutes I was able to get through 3 rounds. I didn't have my usual rope, so I had to settle for weighted, and worked for sets of 15 instead (the last set I did unbroken). For the Burpees after Walking Lunges, I tried to minimize my breaks between sets as much as possible, however I could definitely reduce these breaks further!

Kind of a medicore workout.

A.
Take 15 minutes and build to a heavy Clean and Jerk
Despite feeling good on Cleans earlier in the week, I was only able to get up to a 190lb Clean again - that 200lb mark eludes me!

B.
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest
For each 60-second set, I worked to do 6 reps. The first couple of sets I went way too fast, so I slowed down and worked for 3 reps every 30 seconds. The last few sets were tough to get the 6 reps in, but I managed to fit them in the 60-second window.

Warmup:
500m run, flow dynamic warmup, stretches and PVC OHS

Strength & skill
3 x 8 front squats @ 60-65% (105#)

Took them all off the floor. Warmed up with 5 x 65#, 5 x 85#. Felt pretty good. Went for 105# and tried to attack the bar. The working sets felt very good, full depth, and didn't sway too much on the way back up. Plates under the heels helped. Thinking I might want to try weightlifting shoes if I can find some cheap. Side note: Used the 15# training bar loaded up because I was going to do very light OHS afterward and didn't want to switch bars, and Nik said the bar was flexing. I know they're rated for 150#, but yeah ... not sure I'll do that again. Don't want to break their stuff.

WOD:
15 min AMRAP
10 OHS @ 26# (used 5.5# plates)
20 situps
400m run
Finished 4 rounds

This was pretty brutal. Not good w/ OHS, so I kept it very light. Tried 35# and that sucked, so I dropped weight. Situps were actually a killer. And the runs weren't pleasant either. In the last round, I heard the coach yell from about 50-75m away that I had 30 seconds left, so I sprinted to the finish.

Shoulder press 5-5-3-3-1-1 (50-55-60-65-70-75 fail) previous PR 72#

Then,

12min AMRAP

5 Squat cleans 165/110 (MOD: 80#)
10 Toes 2 bar
15 Wallballs 20/14

4 + 4

Was planning on 75# but Donna talked me into going heavier, lol. I'm glad I pushed myself, but it was taking several attempts to even clean it by the last round. Also a few of them ended up being a clean and a front squat instead of catching it in a squat. I'd probably say go back to 75# until I can catch them all in the squat.

WARM-UP
500m run, dynamic warm-up, wrist stretches, PVC pipe OH squats & pass throughs

STRENGTH
Front Squat:
3 x 8 @ 60-65%

WOD
AMRAP 15min:
10 Overhead Squat Rx: 35
20 Sit Ups
Run 400m

FINISH : 5 rounds (16:10)