Lisäpainorintatankoon 3 x 3

Bench press, 3 sets of 10 to failure,

then rowing machine tabata (30 sec. on, 10 sec. rest, 8 rounds),

then

three rounds, 60 sec. each movement, two minute rest after each round of clean jerk, burpees, tricep dips, thrusters.

Warm Up
3 rounds
250m row
10 wall balls 14 lbs

Strength
12 min to work up to heavy complex- 70 lbs
Hang Clean
Front Squat
Push Jerk
then 3x3 at 70%- 60 lbs

A. AMRAP 6
24 DU/ 72 Singles
12 T2B
6 Clean & Jerks- 55lbs
-------2 rounds, 72 Singles

B. AMRAP 6
8 Thrusters- 55 lbs
8 Box Jumps- 20'
-----3 rounds

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled-Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
10x8 Low Hurdles Alternating Single-Leg Jumps
6xDecuple Jumps (flying start)
6x60m Long Jump Approaches
20 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 5-glide)
Gymnastics (Some Glide Kips & Back-Hip Circles)
1 Lap of the Infield + Static Stretching (Cooldown)

I initially swam with the kids for about 90 minutes and then dried off and went right into the workout... stretched for about 15 minutes and started this for about 1 hour or so.
Squat Snatch practice - doing about 6 reps and then going into box jumps for about 6 reps eventually doing higher box jumps
bar, 65, 75, 85, 95 (2 sets), 105 (3 sets), 115 (3 sets)
15 lbs felt ok. I need to keep working to get 115 lbs to feel super easy like 105 does now. Perfect form.
I was working on moving my right foot and REALLY hitting my hips with the bar and pulling under the bar.
pretty good overall.

box jumps 12". 16", 20", 24", 36" (x 6 sets)

Post WOD I did double squats with high med ball throws using a light 10 lb ball. I was doing 10 doubles for 3 rounds.
Good taxer with about 30 -60 secs rest between each set.

Stretched out and then went home ot eat quickly and then do climbing iwth thte kids.

150 min
1.GS
A. HSW practice for 15 min
- 8 m.

B. Bfly practice for 30 min
- Skill drills x 7 sets
- 25 reps

C. E2MOM16:
10 - 15 cal erg > 12 cal bike
TE butterfly pull up > 8 8 8 8 8 8 7 8 = 63 reps

2.Conditioning
A. EMOM14:
1) 3 push jerk @ 50 kg
2) 3 power clean @ 50 kg

B. EMOM15:
1) 8 TTB
2) 30 DU
3) 8 BBJO

3.Strength/accessory
A. 3 rnds:
10 bicep curls - 20 lbs
10 DB scull crushers - 15 lbs

B. EMOM7: abs

C. 3 sets:
10 side lateral raise bent arm - 10 lbs
7+7+7 bicep curl w/barbell 10 kg

D. 3 sets:
12/s. leg raise w/1 s. pause at top
12 side lateral raise straight arm - 2.5 kg

Wear a 50lb Ruck. Ruck around DC for 14.5 hours (10pm - 12:30pm the next day). Log approximately over 20 miles. Make sure you stop and do plenty of low crawling any and everywhere (National Mall, rivers, creeks, and mud tunnels). Also for good measure throw in a couple hundred each of burpees, pushups, situps, flutter kicks, squats, and lunges.

For Time:

50 Back Squat #136
40 Pull Ups
30 Shoulder to overhead #135

50 Front Squat #85
40 Pull Ups
30 Shoulder to overhead #85

50 Overhead Squat #65
40 Pull Ups
30 Shoulder to overhead #65

Made it 16 reps into the overhead squats when got called out, was working.

SS B
Pull-ups 8, 7, 4 try 8, 7, 6 next time
Complex 10 min 22.5kg 4 + 4 hang power cleans
Rollouts 3X10

Rest day, total workouts of the week 15 hours, x 7
Metcon: ke, la
Aer: ti, to, pe - 2 h 35 min
Squat: -
BB: ke, la

Gymnastics:
Pull up - 10
CTB -
TTB - 65
HSPU - 65

MU - ma, ti, pe - 33
BMU -
Bfly - ma, ke, pe, la - 230
Bfly CTB - ke, pe
HSW - ke, pe, la - 15 m.

Sleep 5/7
Avg. 22:20
Avg. 8 h 00 min
Avg. EA 39 kcal/FFM