21-15-9

Chest to Bar Pullup (C2B)
DU

5 rounds for time of:

Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats

Power Snatch 1-1-1-1-1-1 (went up to 60lbs and worked on form)

Then,

12min AMRAP

4 Muscle ups MOD 12 pull ups & dips w/green band

8 Toes 2 bar

12 Box jumps 24/20

3 2/3 rounds and 5 reps

Squat: 45x5, 135x5, 185x5, 210x3, 230x1
Work: 245x5x3
Bench: 45x5, 135x5, 185x5, 225x1
Work: 235x5x3
Deadlift: 135x5, 185x3, 225x3, 255x1
Work: 275x5x1

Wonky 2nd rep on my first squat work set. I had to regroup but got through.
Bench is getting heavy. 3 more exposures, it's gonna be close.
Deadlift: Grip was slipping. Start flipping the grip at 275.

5 Burpees

10 Knees 2 elbows

15 KBS 1.5/1p

20min AMRAP

Hands are a mess from this week. Used the little foam pads on the bar for the first time for the K2E, they helped tremendously! Very pleased, aimed for 10 rounds, got 11.

11 rounds + 1 rep

Checked the board the next day, was only beaten by 1 guy, by 1 burpee, so close!!!

A,
For time:
10 Power Cleans @84/61kg
20 Ring Push-ups
40 Double Unders
8 Power Cleans
16 Ring Push-ups
32 Double Unders
6 Power Cleans
12 Ring Push-ups
24 Double Unders
4 Power Cleans
8 Ring Push-ups
16 Double Unders
2 Power Cleans
4 Ring Push-ups
8 Double Unders

Goal: sub 9 min

B,
Endurance
For distance:
Sled Drag, 30 mins

Weight = 30/20kg

Seven rounds for time of:

7 Handstand push-ups
7 Toes to bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

You can rest well between ALL sets.
M/ 38/ 134 lbs/ 5'-6"
As Rx:
185 lbs x 2
165 lbs x 10
195 lbs x 1
145 lbs x 15 (fail - I was really feeling it in my wrist and in my lower back and decided to NOT really go for broke)
205 lbs x 1
120 lbs x 22 (fail - I was just really feeling it in my wrist.. I was starting to feel like I was drooping a bit due to the wrist... back was tight as well)
I did a few sets of KB swings with 35, 50, and 60 lbs x 10-12 reps each set as well.
My wrist was KILLING ME last night.. still is. I also have a nerve tweek in my neck and back, so I was kind of taking it a little bit easy. I HAD to wear a wrist wrap on my left wrist... I could barely put any pressure on it.. to allow me to get into the rack position and have a couple fingers on the bar, for safety, adn to keep my elbows up. Legs were fine. I think if my wrists were o.k. I could have pushed a little harder and gotten 205 for each of the singles and maybe a little more.. and I could have gotten more reps on the longer rep sets.... THOSE 20 & 30 sets were killers. Really hard to judge what you're going to get for those. Good workout overall.

Warm up:
800m run
then 3 rounds of
10x abmat sit ups
10x overhead squat 45#
50x double unders

Mobility
2:00 left and right banded shoulder stretching for external rotation

Olympic:
Hang Power Snatches 1. 95# 2. 105# 3. 115# 4. 125# 5. 135# .. 3 misses at 145#

Strength:
5x6 Front squats @ 175# 45-60 rest between efforts

Interval:
3 rounds for reps of
1:00 sumo deadlift high pull @ 95#
1:00 rest
1. 25 reps
2. 23 reps
3. 24 reps

Bitchwork:
Row 1000m for time rest 4 minutes then row 1000m for time again.
1. 3:33
2. 3:30