Oly work:

Snatch - 2 x 1 @ 80%, 1 x 85%, 1 x 90%
2 x 80#, 82.5#, 95#

C & J - 2 x 1 @ 80%, 1 x 85%, 1 x 90%
2 x 142.5#, 1 x 155#, 165#

4 x 2 Tempo high bar back squat
170# across

SealTeam Challenge

Week 1

Morning: 90 min
1.Weightlifting
A. Every 3rd minute on the minute for 12 minutes:
3 Squat cleans, DnG, 90 % of daily max

2.Conditioniong
A. 8 sets of:
10 UB Thrusters 30kg
Row 300 m FPR (Faster per round)
Rest 1 min
Round times: 1.56, 1.54, 1.52, 1.52, 1.49, 1.48, 1.48, 1.48
Row avg. speed: 2.09, 2.07, 2.06, 2.04, 2.02, 2.00, 1.59, 1.59 / 500 m

Evening: 120 min
1.JG PP 15.8.2018
A. Warmup
3 sets:
- 12 sap push-ups
- 12 scap pull-ups

B. Push / Pull Strength
3 sets:
- 5 weighted strict pull-ups - 3x5x10 kg
- 5 weighted strict ring dips - 3x5x5 kg

C. Ring Muscle-ups
3 x 5 rocking arch
3 x 5 ring swings
5 x 1 hips to rings
3 x 10 support swings
3 x 10 bottom of dip swings
5 x 2 Russian dips
5 x 3 box assisted transition
5 x 1 kipping ring muscle-ups (or 3 fails) - 3 muscle ups + 2 fails

7 rounds for time (rest as needed to avoid missed reps)

3 x weighted pullups
3 x thrusters @ 70%

Used 20# db on pullups, 115# thrusters

SealTeam Challenge

Week 1

For time:

3 rounds

10 Thrusters (Go your heaviest) #100 I did do a few reps #115 killing my wrist's today!
Weighted push ups until failure (#45) 10-5-8

Plus 37 Birthday Burpees with my Crossfit Buddy's!!!

100 Burpee Challenge Day 5 = 5 burpees

100 pullups
100 kb swings 1.5
100 double unders
100 overhead squats 95#

1 RM Front Squat (185#)
3x10 Rack Pulls (180#)
3x10 Floorsweeper (95#)
3x10 Reverse Hyper (2x no weight, 1x20#)
200m Farmer's Carry (55#/hand)
200m sled pull (160#)

Vondelpark - center- home