2 hours b ball

150 wall ball shots with 20lb medicine ball.

A. Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold

B.Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
* Minutes 1-2 = 65% of 1-RM
* Minutes 3-4 = 70% of 1-RM
* Minutes 5-6 = 75% of 1-RM
* Minutes 7-8 = 80% of 1-RM
* Minutes 9-10 = 85% of 1-RM
* Minutes 11-12 = 90% of 1-RM

C.Three sets of:
Clean Pull x 5 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 5 reps
Rest 60 seconds

D.Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 60%
* Set 5 – 5 reps @ 65%
* Set 6 – 5 reps @ 70%
* Set 7 – 5 reps @ 75%
* Set 8 – 5 reps @ 80%
Rest 2 minutes between sets.

A) subbed hips to rings for MU and negatives for strict HSPU; L sits were 20 sec and 18 sec (only did 2 rounds of those…ran out of time)
B) I love this EMOM!!
In #: 108, 117, 123, 132, 141, 150 (all attempts successful)
C) Clean pulls at 165#, C2B done strict & unweighted
D) Front squats
In #: 161, 180, 189, 121, 130, 141, 150, 161
Had a frustrating time with skills today but any workout that has cleans and front squats will end well for me!

A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B.Take 10-15 minutes to work up to a heavy, but not 1-RM, Split Jerk

C.Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds

D.For max calories:
30 seconds of Rowing
60 seconds of Rest
60 seconds of Rowing
2 Minutes of Rest
2 Minutes of Rowing
4 Minutes of Rest
4 Minutes of Rowing

A) completed…handstand walks are getting better…finally found the sweet spot I think (subbed 25 hollow rocks for V sits because those bug my tailbone)
B) split jerk: 35kg-40-45-50-55-60-65kg…felt pretty solid, 25# under 1RM
C) bench: 85#, bent over row: 48# (looking at the numbers should have probably gone heavier?)
D) row for cal: 13, 22, 34, 61 (ouch)

A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B.Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM
Minutes 5-8 = 85% of 1-RM
Minutes 9-12 = 90% of 1-RM

C.Five sets for max reps of:
20 seconds of Clean & Jerk (135/95 lbs)
10 seconds of Overhead Barbell Hold (135/95 lbs)
Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D.Six sets of:
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 minutes between sets.

A) done…tripped the rope on two sets of DU though…first time doing DU in Oly shoes in a long time
B) 132#, 141#, 150#…freaking loved this EMOTM!! Made all lifts successfully, full squats for all
C) 4-2-3-2-2 ugh…wow I gamed this wrong and should have never let go of the bar. Lesson learned.
D) 188#, 210#, 223#, 165# for sets 4-6…TOUGH!

3 Rounds for Time:

30 Squat Cleans (95#)
30 Pull Ups
800 Meter Run

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

Surprisingly rough

FRAN

21-15-9
Thrusters #75
Pull Ups

1a) 10X2 Banded Deadlifts @ 65% 1RM
270x10

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.
185x5
Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

2) 3x30 GHD sit ups

AMRAP 10
12 pull ups
12 pistols
112 hr push ups

6+11