Week 3
5x175
3x195
1x225+9

Worked up to DL max @285!!!

75 reps of power clean, push-press, back squat, push press (#75,#55)

Every time you set the bar down there is a 3 burpee penalty to be paid immediately. Bar can be rested on your back, in the front rack or crease of your hip but not on the floor without penalty. Touch and go.

Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

30
20
10

Russian Swings (44)
Wall ball 20/15
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

3 RM Power Snatch @ 95#

WOD
AMRAP in 10 min

30 DU Moded to low box jumps 15 due to pronation injury
15 Power Snatch @ 55lbs RX :)

4+12 box jumps

Warm Up

Run 200
*10 Thrusters at 45lbs
Run 200
*10 Thrusters at 65lbs
Run 200
*10 Thrusters at 95lbs

A. Pistol Volume - Add weight every round ( Finished with a POOD)
B. 4 Rounds
•440m Run
•5 SQ Cleans 185lbs
•5 Muscle Ups + Dips

25 Minute cut off

• Got through 3.5 Rounds in 20 mins then had a muscle up conniption... sigh Finished though. ** Bonus - Shouldered a 250lbs Atlas on third attempt. Probably will pay for that later.

Warm up:
3 sets of 10 dumbbell ground to over head. 35# - 40# - 45#
3 minutes jump rope - single skips, high knees combo...

Metabolic:
3 Rounds for time:

400 meter sprint
50 double unders
800 meter run
15 burpees
1 minute rest

AMRAP 20 Mins

6 Thrusters @60/40
12 Ring Push Up
50 Double Unders

5 Rounds +6 +12

Warm up

3x
8 KB Swing 35lb
8 Goblet Squat 35lb
8 Push-ups

Wall Squats 20sec on 20sec off.

Shoulder Stretching

Strength Work

Push Press 5-4-3-2-1 (last rep is actually an AMRAP with about 95% of max
65-65-85-85-105x6

WOD - Fran

21-15-9 Thrusters / Pull-ups

Round 2 of Fran and what a great experience... old time with 65# was 11:17

Today I went unbroken on all thrusters and only a Green Band for the first 21 pull-ups... added blue for last 2 sets.

Time 8:19... Improved by almost 3 minutes!!!!!!! Going RX next time for sure!! I think I could have nailed Rx but coach wanted even comparison for the challenge.

Bench Press + Barbell Row:
- 9 x 40kg + 10 x 60kg
- 9 x 50kg + 10 x 60kg
- 9 x 60kg + 10 x 60kg
- 9 x 70kg + 10 x 60kg
- 9 x 80kg + 10 x 60kg
- 9 x 90kg + 10 x 60kg
- 4 x 100kg + 10 x 60kg
- 2 x 105kg + 10 x 60kg
- 1 x 110kg + 10 x 60kg

Inclined Dumbell Bench Press + Barbell Curl & Shoulder Press (palms facing in)
- 26kg x 9 (each Dumbell) + 25kg x 7
- 28kg x 9 (each Dumbell) + 25kg x 7
- 30kg x 9 (each Dumbell) + 25kg x 7
- 20kg x 11 (each Dumbell) + 25kg x 7

Decline Ab fun with 9kg Med Ball:
- start of with 1m throws to partner, then 2m and 3m for the other sets
- 3 rounds:
- 5 med ball decline situps
- 5 med ball throws (body 1/3 way down and hold)
- 5 med ball throws (body 2/3 way down and hold)
- 5 med ball throws (body 1/3 way down and hold)
- 10 over head med ball thtows (partner standing behind)
- 5 med ball decline sit ups