A.
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
I did some regular Pull-Ups yesterday, so I tried doing a few of these on the Pull-Up machine with assisted weight, trying to hold at the top, and getting my chest all the way up.

B.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run
For the Pull-Ups, I used the blue band and did 2 sets of 7 or 8. For the Kettlebell Swings, I was able to do these unbroken (using a 55lb dumbbell). For the 400m Run, I did the first set at 9.6, the second at 9.6, and the third at 9.7. The 9.7mph 400m/1/4 mile was 1:33 - a 7s PR!

For Time: 20 - 18 - ... - 4 - 2:

• Push-ups
• Walking Lunges
• Double Unders

10 min EMOM

1 MU

Dynamic Warm-up

Skill/Drill the Power Clean and Double Under practice

WOD

EMOM for 20 minutes

10 Double-under buy in

1 Power Clean (Heaviest possible)

After Bash: mobility and nutrition check in

I used 165 lbs. on the clean. I tried 185 in rd. 1 and missed...just a little too heavy for me. This is more than I remember doing in my past though. We've been doing a lot of pulls and I think I'm getting better/more technically adept at the various types of pulls.

I actually did twice the required DU's...20 per round. I could have done more...probably 30-40 per round.

10 min AMRAP
10 KB G2O - Right arm (53/35)
8 Overhead lunges - Right arm
10 KB G2O - Left arm
8 Overhead lunges - Left arm

RX. 3 rounds + 24 reps. Improved by 24 reps. KB snatched this time.

Warm-Up: snatch review

WOD

For twenty minutes complete

Even minute 5 <a href='/journal/movements/1652'>max height box jump</a>s
Odd minute 5 <a href='/journal/movements/205'>hang power snatch</a>

After bash: Run 1 mile

I'm not sure how high my box jump was...I think it was around 36". I used 95 lbs. on the snatch. My mile run was 8:24, which felt damn slow! My legs felt like lead weights.

Work up to a heavy set of 3 touch and go power snatch- 145

WOD:
For time
10-9-8-7-6-5-4-3-2-1
Power Snatch- 115
Burpees

Strength
1RM Strict Press = 205# <--PR

WOD

10 burpees over bar
5 press @ 50% (95#)

AMRAP 10

Strength
1RM Deadlift = 385# <--PR

WOD

12 – 9 – 6 – 3
power snatch @75% (135#)
chest to bar pull-ups

Skill
Snatch off Blocks: 65kg

Strength
1-1-1-1-1-1 Shoulder Press
(40kg - 50kg - 60kg - 65kg - 67kg - 69kg fail)
3-3-3-3-3-1-3 Back Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 120kg - 100kg)