BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec
- Loads varied between 185, 225, and 245 for the last one which was a PR for this complex. No misses.

2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
- 195, 205, 205 no fails
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
-205, 205, 205

Strength

HBBS (based off 130129):
3X5 @ 70%, 265, felt good
3X3 @ 80% 300lb, really pleased with these.
– rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

2 min Max Double unders (120+)
-then (no rest)-

2 rounds for total reps of:

1:00 ME KBS 32/24kg (23, 25)
Rest :30
1:30 ME Burpee Box Jumps 30/24″ (15, 15)
Rest :30

-then-

100 double unders (got unbroken on first attempt)

Had to modify today's conditioning due to time. Felt pretty good though and was able to keep moving.

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats ** Did 26
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps ** Did 26 step ups
- Ring Dips
- Pull Ups
- Sit Ups ** Did 26
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions ** Did 26
- Lunges ** Did 26
- Wall Ball Shots ** Did 26 @ #6
- KB Swings ** Did 26 @ #35
- KB/DB Snatch(each)
- Dead Lift ** Did 26 @ #95
- Hang Clean ** Did 26 @ #65
- DB Push Press ** Did 26 @ #25
- Pushups ** Did 26
- Snatch
- O/H Squats
- Thrusters
- Back Squat ** Did 26 @ #65
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

1 round max reps pull-ups

Rest, then Nancy:

5 rounds for time of:

400m
15 Overhead squats (65 lbs)

WOD:

8 min AMRAP
8 HSPU
4 MU (2:1 CTB)
8 burpees
200m run
*3 rounds

Post WOD:

Max reps each set
2 x DB bench press (70lbs) - 24 reps
2 x upright row (135lbs) - 23 reps
2 x 1:00 minute battle rope
2 x ABs (T2B) - 24 reps

100 jump ropd
50 squat
50 push up
50 crunch
took 6:19
Lifting
30 rep bench close grip bar only
20 rep reg grip 75#
2x10 wide grip 75#
10 15# tri ext on bench
10 rep 30# lat row on bench
8 rep 30# curl
10 rep forward and lateral shoulder raise 10#
10 rep 70# chest fly machine
20# tri ext on bench
5 diamond push up
hang from bar....knee to chest abs 10 reg then 10 obliques (5 each side)
bench bar 75# curls 5 reps

0900-1530

24 Trainees

Between three of us we got through 23 Trainees and 1 to go on another date. I fought 8 Trainees today. Good workout out. Each scenario varied in time due to how it played out. They strike us with their foam batons until we comply and we make sure they fight back when we attack them.

Shoulder Press (5 sets of 3 reps)

WOD:
3 rounds for time

15 Squat cleans (Rx 95/65)
15 Pull Ups

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
** = movements I completed
- Air Squats **
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps ** Only did 9 step ups
- Ring Dips **
- Pull Ups
- Sit Ups **
- L-Sits (26 Seconds)
- Ring Rows **
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges **
- Wall Ball Shots

- KB Swings ** @ 53#
- KB/DB Snatch(each) ** @ 53#
- Dead Lift ** @ 135#
- Hang Clean ** @ 135#
- DB Push Press ** @ 45#
- Pushups
- Snatch
- O/H Squats
- Thrusters
- Back Squat ** @ 135#
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Skill
Snatch & Push Jerk
5 minutes of HS Hold & HS Walk Practice
3x10 Strict Ring Dips (60s rest)
6x60m Sprints with a 20m turnaround (3 mins rest)
All done in twelve seconds.

WOD
21-15-9 reps for time of:
Burpee Box Jumps (35")
Ring Dips
Breathing was tough!

Endurance
3K Recovery Run - 14:25
I knew I was going too fast but I felt so relaxed compared to last time!

7.03 Miles Riverwalk