Warm Up

400m Run
20 Leg Swings
20 Lateral Leg Swings
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

Strength

Weighted Strict Pull-Up
5x3

WOD

10min AMRAP
5 Power Cleans (135, 95#)
10 Push-Ups
15 Air Squats

Skill
2k Row - 9:33.4 min
*Row at 90% Effort, pay attention to pacing on this, try not to be sporadic

Wod
5 Rounds
1 Push Press - 55 lbs
1 Pull Up - ring rows

3 Push Press
3 Pull Ups

5 Push Press
5 Pull Ups

*Push Presses are as Heavy as Possible

100m Sprint (:19) – 30 sec rest
200m Sprint (:39) – 45 sec rest
400m Run (1:13) – 60 sec rest
800m Run (2:45) – 90 sec rest
400m Run (1:23) – 60 sec rest
200m Sprint (:43) – 45 Sec rest
100m Sprint (:21)

Didn't sprint so I could avoid aggravating my knee.

Strength
Squat Heavy Single - 125 lbs
Perform 3×1 @ 90% of Heavy Single - 115 lbs
*Rest 3:00 minutes between sets

Wod
6 minute amrap
1 20 Yard Shuttle
1 Kettlebell Swing 55/35

1 20 Yard Shuttle
2 Kettlebell Swings 55/35

1 20 Yard Shuttle
3 Kettlebell Swings 55/35
Continue up the ladder as long as you are able in the time allotted

3 of 11

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Circuit - 1x20s on/20s off, 1x20s on/10s off, 1x20s on/5s off
(Situps, Lying Back Extensions, Knees to elbows, Overhead Medball throw, Scoop Throw for Height, Alternating Lunges on a Box, Very Low Hurdle Circular Run)
Some Gymnastics (Bar Muscle-ups, Human Flag Holds etc)
Walking + Static Stretching (Cooldown)

a) 20 min of Snatching -> ew yuck!
worked up to 95#, 105# was UGLY, dropped back down
b) Holleyman-lite: 15 rd:
5 WB, 3 HSPU (1 AM), 1 PCx135#
= 22:05
c) 8 min AMRAP:
12 DLx155#
12 burpees over the box
= 4+3burpees

For Time:
21-15-9
Squat Clean [Rx: 95/135]
Ring Dips

Sx: Power Clean Only, No Dips!

Coach: Jason

---

I knew this would be hard, but I had no idea how hard. Being so tight from yesterday I struggled with the Squat Cleans, so I scaled into just Power Cleans. I need to work on my wrist flexibility and hand strength. My hands/wrists ache really bad right now. As for the dips... well LOL they weren't gonna happen today, not even with an assistance band. But I learned a lot from this morning. The gym is offering Olympic Lifting classes in the afternoons, so I may take a few just to begin to get my technique perfect and strength increased. The group was very encouraging and supportive. Definitely no judgements. Jason is an excellent coach. He watched me closely and caught the flaws in my form. It really makes a difference when you do it correctly versus WRONG.

Elizabeth beat me today, but hopefully in 90 days I will Rx her LOL.

WOD
4 Rounds For Time of:
3x Muscle Ups (Sx: Bar Row)
6x Front Rolls
9x HSPU (Sx: 25# DB Press)
12x Pistols: 6 per leg (Sx: Blue Band Assisted)

Coach: Carlos

---

Today was obviously a gymnastics day. Focus was on shoulder strength, balance, and becoming accustomed to being inverted. Needless to say my upper body is weak and my balance is thrown off by the belly I still have, but I did it and pushed myself. Yea me!

I also found out my 1 rep max on deadlift. I did 240lbs. 245 I got 1/2 way up. So I now know my max so tomorrow's deadlift training I'll know how to scale my percentages for warmup and working sets. Maybe I shouldn't have deadlifted right before the WOD... LOL. Live and learn.

1 mile run (6:00)
rest 4 min
.75 mile run
rest 3 min
.50 mile run
rest 2 min
.25 mile run
rest 1 min
.12 mile run

3X180
3X205
13X230

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work