Strength
Clean
Every 30 seconds for 5 minutes complete 1 Clean (full squat) @90% of 1rep max.
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
Did 215 and then 225 for last rep

Conditioning

Groups A & B

AMRAP in 6 minutes:
• 2 Handstand Push-ups
• 4 Ring Rows
• 8 Overhead Walking Lunges

Rest 2 minutes

AMRAP in 6 minutes:
• 2 Ring Dips
• 4 Ring Rows
• 8 Overhead Walking Lunges

Group C
AMRAP in 12 minutes:
• 2 Muscle-ups
• 10 Handstand Push-ups
• 20 Overhead walking Lunges- 45 lbs

Chose C

Got 4 rounds plus 3 reps

BBG
5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
95-115-135-135-135

Strength
Smolov 3/1 – Click Here for Smolov Calculator
Recommendations for week three:
HBBS 6X6 @ 70% Plus – rest at least 2 minutes
**Weight: 225#*
Notes: Felt a lot better than Friday's routine. Still feel like something is a little wonky w. my right knee. No pain or anything today, but I could just tell something feels a little off. I'm keeping a close eye on it. I don't want to hurt myself.

Conditioning
5 rounds for reps/calories of:
30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

Score:
Airdyne - 14-14-13-12-14
Kettlebell - 13-13-13-13-14
Pushups - 18-18-18-15-17

Notes: Overall it was a good day. I was satisfied w. my effort, although I feel that I could have done a few more KBS. I felt solid on every KBS rep. Pushups were solid, something I wasn't expecting, but I was feeling it on the last 2 rounds. My squat snatch is coming around. I've definitely improved so much and I'm actually going to start throwing more weight on there from here on out.

1 Round for time of:

-10x HSPU
-20x K2E
-30x Burpees
-40x Box Jumps
-50x Dips
-60x Pull Ups
-70x Push Ups
-80x Sit Ups
-90x Squats
-100x Double Unders

EXACT same time as last time

Power Clean 3x2 @90% 195lbs
Partner Up-you go, I go, style
10-1
DBL KB Front Squat 53lbs
HR Push-ups
Heavy Slamball 30lbs
OH Swings 70lbs

Partner: The Handyman

Warmup:
400m Jog
Burgener Warm-up

WOD:
5 x 100m Sprint
13.86,13.42,13.33,14.45,15.79
3 x 200m Sprint
35.42,40.76,37.30
1 x 400m Sprint
1:12.06

Left hamstring was getting really tight when I was fully opening my stride so I had to slow down on the 100's and 200's. It didn't affect my 400 too much. Rolled it out a bunch after.

15 min. AMRAP:
400m run
10 deadlifts @ 225#
10 lateral burpees over barbell

7 min. REST

Repeat same 15 min. AMRAP (goal is to achieve same score as first AMRAP)

SCORE 1: 4 rounds + 1 Deadlift
SCORE 2: 4 rounds + 100m run

Smolov 2/3
HBBS 8X4 @ 325
Conditioning
Tabata:
Double Unders - 160
HR Push Ups - 55
Slam Ball 35# - 40
12 minute AMRAP of: 2 Rounds complete
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

Warmup:
Run 400m
30/20/30

Equipment: BB: 255; BB: 115; Box: 24; DB: 45

WOD:
Deadlifts: 20
Run 400m
KB Swings: 20
Run 400m
Overhead Squats: 20 (only did 3*)
Run 400m
Burpees: 20
Run 400m
Pullups (C2B): 20 (only did 4*)
Run 400m
Box Jumps: 20
Run 400m
DB Squat Cleans: 20 (so tired I only did 6)

*need to work on form for overhead squat and C2B pullups

9min AMRAP
8 Push Press 135#
10 Box Jumps

rest 2min

7min AMRAP
20 Double unders
6 Burpees

6rds + 6rds

Strength:

Power Cleans - 6x135, 6x155, 6x175, 6x195, 6x205

Metcon:

800m run then 3 Rnds: 15 SDHP (115lbs), 50ft Sled Push (300lbs), 15 Push Press (115lbs), 50ft Sled Push (300lbs) then finish w 800m run

Time: 22:30