Strength 1.2 Week 6:
3 Bench Press @ 70%
3 Bench Press @ 80%
3+ Bench Press @ 90% 4x180

Conditioning – “Pet Rock” – For Time:
400m Run (Both partners run at same time, alternating who holds the “pet rock.”)
125 AbMat Sit-Ups
100 Push-Ups
75 Pull-Ups
50 Ring Dips
400m Run (Both partners run at the same time, alternating who holds the “pet rock.”

*RULES: The “pet rock” for men is a 70# kettlebell, and the “pet rock” for women is a 44# kettlebell. The “pet rock” does not like to be dropped. Any time it touches the ground, each partner has to do 10 burpees before the workout resumes. While one person is holding the “pet rock,” the other is chipping away at the actual work. You may hold your “pet rock” any way you choose, though you may not lay down with it on top of you. Enjoy!

Strengh:
5x5 Jerk (hice 40, 50, 60, 70, 70kg)
3x3 Front Squat (70, 70, 70kg)
Box Jump high 5x3 (acabe saltando el cajon en el lado grande + 5 discos de 15kg, sin carrerilla, justo a la altura del esternon)
WOD, in teams of 2:
50-40-30-20-10
Shoulder to Overhead 40kg
T2B (or sit-up x2)
Box Jump
Nota: en la segunda tanda para saltar el cajon me jodi el gemelo... 2-3 semanas de reposo :-(

Calories ski erg
Toes to bar
Kettlebell deadlift @2x32

TC:10:00

Strength 1.2 Week 6:
3 Deadlift @ 70%
3 Deadlift @ 80%
3+ Deadlift @ 90% -> 4x305

Conditioning – AMRAP in 7 Minutes:
7 Power Snatch (135/83) @85
7 Burpees

Post-Workout:
30 GHD Sit-Ups (Not For Time)

EMOTM 10 minutes
2 Bear Complexes (135)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

10:00

I had not squated in quite some time and after warming up to possibly do a 10 round clean & jerk, and feeling weak in and a bit of pain in the overused shoulders I decided to do a 3x on the minute box squat WOD
I warmed up with the
bar x 10
95 lbs x 6 normal squatting
125 x 6 a few normal BS & a few box squat on bench (not low enough)
145 x 3 off the LOW box of 4 stacked plates and the step box
155 x 3 off low box felt easy
165 x 3
175 x 3

185 x 3 (did about 10-12 sets on the minute of these) - they felt good. I was getting faster and better each round. I felt it a bit where the bar was resting because I had not squatted in a long time. No belt etc.
Good WOD

4 rounds for time:
Plank get up x15
Burpee x20
Double under x25
Time: 21:20

D.bell press:
70# x5
75# x6
85# x5

Dip:
Bw:8
25#: x8
35#: x6

Warm Up

50 DU
2 Min Plank Holds

2 Rounds of:
30 Hollow Rocks (15 Front/15Back)
10 HR Push Ups
10 Air Squats
10 Wall Balls
10 PVC Pass Throughs
10 PVC Halos

Movement Prep

PVC or Barbell
3 Reps of:
Down & Up
Elbows High & Outside
Muscle Clean
Hang Power Clean
Front Squat
Clean From Triple Extension
Strict Press
Push Press
Push Jerk

Strength

12min Establish A Max Load Bear Complex (60 Lbs Max)

Then

EMOM For 5min
@90% of Above (55 Lbs)

Then

8min AMRAP
5 HSPU
10 T2B
15 V-Up

Mobility

Target Sore/Improvement Areas

Push Press- 5,5,5,5,5+ at 75% = 135, 155, 185, 205 failed on 5th rep

Thruster Ladder: EMOTM- 2 thrusters @
Women:start at 35# and Increase to failure
Men: start at 65# and increase to failure
weight must be cleaned from floor
we need every bar with 35, 45,55,65, 75,85, 95,105,115,125, 135,
145, 155, 165, 175, 185 and plates ready for anyone who goes over
that

4x4 Deadlift @ 345

2x20 Squat at 135 mixed with 70# KB Holds

Weightlifting
Snatch Triples Technique Work (20kg)
3xPower Clean + Push Press + Clean + Power Jerk (40kg)
3x5 Front Squats (80kg)
3x5 Deficit Snatch Grip Deadlifts (60kg - 65kg - 70kg)
90 seconds Left Side Plank Hold
5-3-3-1 Strict Weighted Pullups (BW - 10kg - 20kg - 30kg)