with DB's @moderate weight

5 x (5+5)

Go every 2:30

Alternate A1 / A2

A1. Strict press, rest 1:30 before B2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3
Rest 1:00 before A2
A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR on all sets), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.
Notes (A2).
– These are deload sets, stick to the RIR guidance

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees
– Rest 0:20 between rounds –

W/U –
10 Passovers w/ PVC
Did not do rest of warmup to rest Achilles

Strength / Skill –
Pull Ups
Strict – Max Amount = 7
Kipping – Max Amount = 6
Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

WOD – 1 Min Max Push Ups then
Immediately start 5 Min AMRAP
20 Slam Balls (sub situps)
1 Rope Climb
Rest 2 Min
5 Min AMRAP
20 Wall Balls w/ Slam Ball (sub GHD)
1 Rope Climb
Immediately start 1 Min Max Push Ups

77+5

Worked on clean and jerk complex for competition. did 95 3 times

Run 800m
Circuit training
3 min each station
tire flips
ammo can lifts
burpees
600m run
russian twists
mountain climbers
run 800m back

Deadlift

20-10-10-10

*Set of 20 @50-60% From 1RM
*3x10 @Ascending Weight
*Rest 2-3min Between Sets

W/U – 3 Rounds
20m Broad Jumps
20m Soldier Walks
10 Wall Balls

Strength – Dead Lifts
5x45% 115
5X45% 115
5X75% 180
5X85% 205
3-5x90% 215x2
3-5x90% 215x3
very tired...prob from Donny earlier in the week

WOD – Row 500m
10-9-8-7-6-5-4-3-2-1
KB Swings (20kg)
GHD Sit Ups
11:15

Strength (push-pull - hypertrophy focus)

A) 4 working sets

12 Incline dumbbell bench presses
- use the same weight (moderate-heavy) each set or build up slightly
6 (weighted) Chin ups/ring pull ups after each set of bench presses

B) 3 working sets

10 Double dumbbell Z presses
10 Barbell upright rows
30 sec. double kettlebell front rack hold after each set
- Use moderate-heavy weights

C) 3 sets

12 Horn grip kettlebell curls
12 Bench dips
12 Supinated grip barbell front raises

W/U- 800m run
2 rounds
15 walls balls
10 pull ups

WOD - "Barbara"
5RFT
20 pull ups (half kipping, half w/black band)
30 push ups
40 sit ups
50 squats

Rest 3 mins between rounds

Work time: 27:57