21-15-9
Cleans #155
HSPU

Behind the neck press (strict)

9 sets of 3 (90%)

I started with a decent warm up with the jump rope and the rings
I was at my friends gym and showing him some moves.
We ended up doing 8 rounds (with 40 lb DBs) of 5 DL, 5 power cleans, 5 PP all on the minute, usually done in a bout 18 secs or so. Good pace and all movements felt fine.
We did some burpee pullups (3 sets of about 12-15) and some HSPUs
We did a bunch of pullups, and then I found the olympic lifting station... they had bumper plates!!
I did some FS, then did a bunch of C&J in something like: 95 lbs x 10, 115 lbs x 8, 135 lbs x 6, 145 lbs x 4, 3 sets of squat cleans 155 lbs x 4. Stretched out and went home.. TOO MUCH STUFF

Snatch 5-5-5-5-5 ***If you cannot get into a full snatch(ass below your knees) lower the weight and practice doing in the RIGHT way.

95, 115,125,135 PR. Was happy with working up to 135.

Then,

“Isabel”

For time - 5:58

Snatch (or Power snatch) 30 reps RX was 135 and I did 115. Happy with 115. Def a lot different trying to complete it fast for time rather then working on the movement before the WOD. Can still work on the Snatch to get better

After WOD -
Wendler Cycle Squats and Bench Press
Squats - 3x175, 3x200, 3x225. Then assistance of 3x10@135 - Really focused on getting to the bottom

Bench - 5x135, 5x155, 5x175. Felt strong all the way through which i was happy with.

Strength:

Front Squats - 5x135, 5x155, 10x185, 10x205, 10x225

Metcon:

1 Rnd: 15 Thrusters (135lbs), 200m run, 20 Thrusters (95), 400m run, 30 Thrusters (65), 800m run

Time: 13:05

ROW 2K

7:44.5 Damper on 5 (120)

5x5 Rippatoe Deadlift

225-245-275-295-305

Warm-UP:
400m Run then work up to 65% of your DL 1 rm.

STRENGTH: Deadlift:
5 reps @ 65% of your 1 rm
4 reps @ 75% of your 1 rm
3 reps @ 85% of your 1 rm

WOD: GEEZ LOUISE
12 Thrusters (135#/95#)
3 Rope Climbs (3:1)
200m Run

8 Thrusters (155#/115#)
2 Rope Climbs
200m Run

6 Thrusters (185#/135#)
1 Rope Climb
200m Run

-Warm Up/Skill -Double Unders

-7 X 3 Bench Press (worked up to 105)
-3 x 7 Bent Over Barbell Row (85)
-40 GHD Sit Ups or Toes to Bar (GHD)
-Find 1 RM Weighted Ring Dip or work up to 40 Ring Dips - (40 dips blue band assist)

3 rounds for time:
10 115 lbs push press
12 24 in box jumps - 1st and 3rd round 30 in box, 2nd round 24 in
21 1.5 pood kettlebell swings - used 55 lbs dumbbell

Push press unbroken. Big difference between 24 in and 30 in box jumps.

7:51

Strength:
Log Press reps of 5,5,3,3,3,1,1,1,1
Worked up to 145#

For Time:
Reps from 2 up to 20 by 2's
KB swings @ 70#
Burpees
(15:09)