3rft
135lb Back Squats 10reps
10 pull-ups
10 double unders

30-25-20-15-10-5 rep rounds of:

• GHD sit-up
• Back extension
• Knees to elbow
• 95 pound Stiff legged deadlift

100 Burpee Challenge Day 54

Afternoon 1: 90 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 1 2 3 3 4 5 = 18 reps

2.JG PP 27.8.2018
A. 3 x 8 Turkish Get-ups on each arm, 60 s rest between sets
3 x 12 kg
B. Accumulate 2 minutes or pronated passive hang (overhand grip) – shoulder width grip
C. Accumulate 2 minutes of supinated passive hang (underhand grip) – shoulder width grip
D. Accumulate 2 minutes of front support walks
E. 3 rounds:
- 20 palm push-ups
- 20 extensor push-ups
F. Core Stability
3 rounds:
- 20s straight arm plank
- 20s unilateral straight arm plank on each
- 20s bilateral straight arm plank on each side (
G. 3 rounds:
- 10 crab extensions with 180 external rotation
- 10s top of crab extension hold with 180 external rotation
- 10 crab extensions with 90 external rotation
- 10s top of crab extension hold with 90 external rotation
- 10 crab extensions with neutral hand placement
- 10s top of crab extension hold with neutral hand placement
- 60s rest

Afternoon 2: 90 min

1.Strength
A. Back Squat 5x4 @ 85%+ > 90 kg x 0.85 = 76.5
- 3 High box jumps after each set
- Rest as needed

B. 3 rounds:
10+10 Staggered stance RDL - 30 kg
10+10 Bulgarian Jump squat
15+15 Side crunches from hollow

Squat Challenge-200# Shits getting heavy

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft) <-- Touch the floor on each marker & at origin.

Rest exactly 90 seconds between each round

Even with built in rest this one sucked especially after the squat challenge which is getting heavy, though felt like i had a pretty good time on it. Was excited to really be pushing during that work time and rest up to go at it again for each round.

8 Rounds

It was a struggle to get out of bed this morning and it showed in my performance. No biggie ...these days happen.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
PNF Hamstring
Calf on wall

Max Effort:
1x 20 Back Squat
210 lbs
14 reps

MetCon:
5x
2 Snatch @ 125 lbs
50 Double Unders

Strength: 1x20 back squats - 5% increase, did 135 pounds.

"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squats

Barbell complex: EMOtM for 8min
Deadlift, Hang power clean, push press, front squat, push jerk.
Did first 2rds w/ 205, dropped to 185.

10x100m Sprints

5rds of Cindy
5 pull ups
10 push ups
15 squat

15-12-9 of

overhead squats (135) I did 95#
lunges x 2 45#

overhead squats felt good and really nice deep squat
I have a heel injury so I did lunges with a plate instead of box jumps

150 min

Warm up EMOM15

1.Own skill
A. RMU practice for 20 min
- Swings 4 x 5
- Hips to rings 4 x 1
- Strict turn feet on box 4 x 3

2.JG PP 29.8.2018
A. 2 rounds:
- Max rep wide grip strict pull-ups - 12 10
- 60s rest
- Max strict ring dips - 9 6
- 2 minutes rest
B. Not done

3.Weightlifting
A. 2 sets of
10+10 Pallof press in split position (sisempi jalka edessä)
10 Supine shoulder flexion with a plate
B. Every 3 min for 15 minutes:
Hang power clean + Low hang clean + Split jerk
C. Every minute on the minute for 6 minutes:
5 Push jerk @ light-medium weight - 45 kg

4.Conditioning
A. Every 3 min for 21 min:
30 Double unders
8 Burpees over the bar
3 Power cleans (heavier by round)
Weights: 40 42.5 45 57.5 50 52.5 55
Times: 1.12, 1.10, 1.07, 1.07, 1.08, 1.13, 2.05