200 m
10 box squat/jump
10 push ups
200 m
20 box squat/jump
20 push ups
200 m
30 box squat/jump
30 push ups

7 rd
5 presses
25 air squats

WOD
2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#
**

Notes: 225 is my clean & jerk PR, so I wasn't sure if I would be able to get this. Well, I did! Time to start hunting down a new Clean and Jerk PR. On the muscle ups, remember to keep elbows tucked. I'm starting to flair out my elbows when I get fatigued which could end up resulting in an awesome elbow injury. FOCUS YO!

WARM UP
A. MOBILITY
- PT Band: Ankle
- Couch Stretch
- Band: Shoulder External Rotation (90/90)
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 4X3 Clean First Pulls – heavy, rest 60 sec.
b. 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

WOD
4 rounds for time:
- Run 400m
- 50 Squats

Notes: Did squats in sets of 40-10, 25-25, 50ub. I was pretty spent after the runs, but try to push harder through the fun, at least the final 400, and push through the squats at the end.

WARM UP
A. MOBILITY
- Foam Roll: Thoracic
- Ball: Subscapularis
- Floor: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 15 minutes to establish a 1RM Snatch
b. 15 minutes to establish a 1RM Clean & Jerk

2. WOD – “JACKIE”
For time:
- Row 1000m
- 50 Thrusters (45#)
- 30 Pull-ups

Notes: I was done w. the row very fast, but as a result my legs were spent going into the thrusters. Did thrusters in weird intervals. Get 25-25 next time.

10,000#/8,000#
floor to ceiling for time
(I did clean and jerk)

Day 2 of 5/3/1 cycle B in the garage. Tired and feeling sick, but thought I'd work out anyway.

Warmup:
5 min jump rope; stretches &c.

BENCH PRESS:
Warmup: 50# x 5, 65# x 5, 80# x 3
Working sets: 85# x 5, 100# x 5, 115# x 5+ (8 reps)

Not feeling it very much. Just maxed out my bench the other day, so I'm still recovering.

Then:
5 x 10 bench @ 65#
5 x 10 barbell row @ 65#
Easy but tiring.

SQUAT:
Warmup: 75# x 5, 90# x 5, 110# x 3
Working sets: 120# x 5, 140# x 5, 155# x 5+ (11 reps)

Again, not feeling it. Really kind of beat.

Then:
5 x 10 @ 95#

Tired again. Can't wait for this cold to go away.

1 rm front squat, 120#
I'm not exactly sure what my pre-preg front squat was, but possibly close to this.

1 rm overhead squat, 65#
retesting and up 10# from February. Pretty sore from yesterday, so locking out weight overhead was a little hard. I feel I could go a little higher if I was more rested.

Did some toes to bars & got 2 kipping pullups in a row for the 1st time. The squat rack isn't bolted to the ground so it's too shaky to do regularly.

push jerk

A- WU- Row 3 Minutes @ 90% RPE + 2 RNFT of: 5 Standing Broad Jump/5 Forward Rolls/5 Skin The Cat/5 Wall Walk

B- Hang Snatch (@ Knee)- 15 Minutes To A Heavy Single

C- Front Squat- 10 Minutes To A Heavy Triple

D- 9 Minute AMRAP of: 10 Push Up/15 Ab Mat Sit Ups/20 Air Squats

---

Results:
Snatch - 55# PR!
Front squat - 100#
AMRAP - 4 rds + 10 + 15 + 9

---

Thoughts:
Wall walks getting better. Snatch PR! And it felt good, probably could have gone up. Such an improvement from a few months ago, where 45# was very challenging. Last place on AMRAP, but felt good - need to work on getting faster at sit ups.