"
A. Strict HSPU practice 10 min 3x2 (10 rep mastery template)
-felt good.

B. BTK Jerk - singles
-185,215,215,225,235. stopped. no energy or explosiveness today.

C. 5rds of 7 sets
Bear Complex
-40kg (88), 50kg (110) , 52.2kg (115), 60kg (132#)
-pressing portion of complex was the most difficult. really like the front and back pressing combo.

D. single arm kb farmer's carry
-90#. down and back. love these.

-not sure if yesterdays running took it out of me, but might want to think about switching Friday's slow lifts - squat/dl to Thurs, and more explosive stuff Friday.

I read this short WOD, that had a nice mix and I hadn't done any of these movements in a while so I was beat up and sore and it seemed like a good idea to concentrate on a little diversity and more gymnastics based movements.
MU: 5-4-3-2-1
Pistols: 20-18-16-14-12
HSPU: 5-4-3-2-1

This was short - I did this in about 7:10
The pistols is where all the time was... everything else was unbroken. I was thinking of doing double this WOD so 10-8-6-4-2 (next time)

A few minutes after the WOD I did another couplet of:
5 rounds increasing in weight each round of:
10 KB Swings (30,37,45,50,55 lbs)
10 Box jumps 24") - IMMEDIATELY after the KB Swings.
Felt good. I went home after stretching and did some home stuff, showered and tried to get ready by getting paint samles, etc. for the weekend.
Still kind of beat up and sore. My body needs a really long nights sleep and a a day off. This weekend will be nice.

21 Thrusters 95#
21 Bar facing burpees
18 Thrusters 95#
18 Bar facing burpees
15 Thrusters 95#
15 Bar facing burpees
12 Thrusters 95#
12 Bar facing burpees
9 Thrusters 95#
9 Bar facing burpees
6 Thrusters 95#
6 Bar facing burpees
3 Thrusters 95#
3 Bar facing burpees
21 Thrusters 95#
21 Bar facing burpees

23 Deadlifts 155#
23 Handstand push-ups
23 Back squats 155# (from the floor)
23 Burpees
23 Ground to overhead 155#

Pre-WOD
• 1 mile run

WOD - 3 rounds (21,15,9)
• Thrusters - 90 lbs
• Pull-ups

Post-WOD
• 100 sit-ups
• 1 mile run

10rds
3 Deadlift 315#
5 burpee box jump
100m sprint
1min rest

Strength- Dynamic Deadlift
1) Deadlift- 12×1 @40% bar weight + ~30% band tension
70 Bar + Purple
2a) Pause Front Squat- 4×6 @ 70
2b) S/L KB DL- 3×8 (e/s) @ 26

Met-Con
6 Hang Cleans (135/93) @ 65
10 HR Push-Ups
-10min AMRAP-

5 Rounds + 5 Reps

AMRAP 5 (85%)
3 MU
16 walking lunges with sand bag
3rds+some lunges. finished up the 4th. mu ub.
rd1:1:07
rd2:1:23
rd3:1:33
rd4:1:15

rest 5 min (rested 3:30)

AMRAP 5 (90%)
10 TTB
20 wall ball
3rds+10ttb. finished up 4th rd. wb ub. TTB ub/7-3/5-5/5-3-2
rd1:1:10
rd2:1:29
rd3:1:36
rd4:1:27

rest 5 min

AMRAP 5 (95%)
8 burpee box jump over side
12 single arm dumbbell snatch (75#)
-2rds+8 bbj. finished up the 3rd rd.
rd1:1:37
rd2:2:23
rd3:2:17

Strength:

1 RM Jerk from Rack
205#

Conditioning:

Working up in weight, do 6 Rounds of:

1. High–Hang Clean, Low–Hang Clean & Full Clean... PUSH PRESS
2. High–Hang Clean, Low–Hang Clean & Full Clean... PUSH JERK
3. High–Hang Clean, Low–Hang Clean & Full Clean... SPLIT JERK

1 Round is the full combo of the total multi–complex (9 Cleans & 3 Jerks), without dropping the bar!
117.25#

Gymnastic:

2 X 20 Pull–ups (Substitute for Ring Rows) – have to be full sets without breaking
2 X 10 V–Ups

Track & Field
4 Laps of the Infield + Dynamic Stretching
Pole Vault Sprinting Drills (2x20-30m, high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
Pole Vault Plant Drills
Pole Vault Takeoffs (6-steps)
20xShotput Throws with 7.26kg (5-standing, 5-standing with foot change, 5-side full throws, 5-glide, glide:8.20m)
4x80m Fast Runs on Grass (40m walk as rest)
Pole Vault Gymnastics
Some Jumping Rope + Static Stretching