5 rounds
30 air squat
14 cal row
5+5 dumbbel snatch (12,5kg)

Event 3:
For Time:
100 DU
+
15-12-9
PS (165#)
HSPU

Event 4
For Time:
50 Burpees
37 DB Thrusters (50#)
25 CTB
13 Box Jumps, 30"

Event 3 @ 15:33
Event 4 @ 13:13

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
Pole Vault Plant Drills
Pole Vault Jumps
Pole Vault Pullover Gymnastics Drill
1 Lap of the Infield + Static Stretching

For time
50-40-30-20-10
Dopo ogni round
10 deadlift 85kg
10 hspu
40 du

Aamulla reippaana seiskaksi salille jumppaamaan eilinen metcon pois.

Amrap 20min
-30 DU
-30 burpee
-30kbs 20kg
-30 kcal soutu

Yhhyh! Burpeet on vaan niin karseita :D Tuplat sujui helposti, burpeissa tein kuolemaa, kuula oli helppo nakki, soutu mukavaa palauttelua. Oon tulokseen pettynyt, mutta minkäs teet hitaudelle. 2 kierrosta+tuplat+burpeet+kuulat+4kcal.

FRIDAY, MAY 2 2014

Run to/from gym: 0.5 mile each way

Work Capacity: Complete the following for time:
Row 1,000m
10-8-6-4-2 reps of: Dbell thruster (25#)
2-4-6-8-10 reps of: KB swing (50#)
The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
time: 14:17

Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
95#, 95#, 95#, 115#, 115#

Amrap 14
Max cal bike erg
Ogni 2 minuti
7 ttb
7 push press 42.5kg
7 front squat

I worked on a variety of cleans this morning mostly doing sets of 5 squat cleans for technique with a little bit of weight.
This was early and I did use a little bit of chalk only. No belt.
I was not feeling too strong, but really the issue was with grip as my left hand and wrist was feeling off. The weather might have played a role as well as very little sleep lately.
bar, 75, 95, 115, 125, 135, 145 x 5, 155 x fail (just not feeling it and my wrist and hand was not well with arthritis so went right back to 145 x 5)

I did a triplet this morning and increased as I went until I got to where I wanted to keep on going.
I would go unbroken and through the triplet rather quickly then rest for a little bit and redo the triplet for about 25 minutes.
Good workout overall, but I pulled my back a little bit on the snatches. It's more on the decent not the actual movement.

Bench Press (started with sets of 10 for bar, 95, 125, and 140 lbs x 2 sets, then I did 8 reps with 150 and 6 reps with 160 lbs)
Dumbbell Snatch 5 reps each arm (started with 30, 35, 42.5, 47.5 lbs for all the rest set)
Box jumps (I started jumping at about 20, then 22, 24, and about 25-26" for the rest) all doing 10 reps resting on the top occasionally for a couple seconds and all rebounding well.

Track & Field
4 Laps of the Infield + Dynamic Stretching
2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
Pole Vault Plant Drills
Pole Vault Jumps
4x80m Turnarounds on Grass
Hurdle High Knee Drill
1 Lap of the Infield + Static Stretching