On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Your score is the total number of minutes it took to reach 100 thrusters.

1/2 Kalsu
On the minute:
Complete 5 burpees and perform max rep 95/135 lbs thrusters on the minute.
The goal is to complete 50 total thrusters.

Result: 13:57 - 50 thrusters @ 95#
total for 30:00 minutes - 74 thrusters @ 95#

“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.
Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Penalty for dropping the bar between the 7 reps will be 5 burpee box jumps onto 30" box. Perform these at the end of the entire workout.

No dropping of the bar. sets were 95/105/115/125/145

135 min
Warm up for 20 min

1.BMU
- BMU 10x2

2.Clean & Jerk complex
A. 4 x every 90 s.
3 TNG clean
x 70-75 %
- 50 50 52.5 52.5 kg

B. Jerk
Every 90 s. x 4
2 Push jerk + 2 TNG Split jerk
x 65-70 %
- 42.5 45 45 45 kg

3.Metcon
4 rounds for time:
7 Deadlift 50 kg - 35 kg
7 Hang power clean
7 Front squat
1000 m Bike erg
Time: 12.57

4.Core
3 rounds of 30 s. work, 30 s. rest:
1. V-ups
2. Side plank hold, R
3. Side plank hold, L

AM: 30 min
90 s. run/60 s. walk
4.25 km, 7.10 min/km
HR 123/160

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20 (singles)

2.Back squat
5x75 % - 67.5
4x80 % - 70
4x85 % - 72.5
3x87-90 % - 75
5x70 % - 62.5
New set every 2 min

3.Supersets
- Not done

4.Metcon
3x5 min on, 3 min off:
10 Chest to bar > 10 pull ups
20 OHS 30 kg barbell > 25 kg
30 cal Row
40 DU
Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups

3 rounds
8 back squats BW
8 box jumps 75cm/60cm
8 strict pull ups
8 strict ring dips

For every year until Kenna is 6 years old, add 1 rep to every movement.
From there on Kenna will make the movements harder.

Bench Press
10x115
8x135
6x145
6x155
6x165

Press
5x85
5x95
5x100
5x100

Ran to gym in 7:02 for warmup
Handstand work afterwards

1000m Row (easy) to warm up
SMR/Foam Roll on hips, IT band, and hamstrings. Lacrosse Ball on glutes. Super tight.

10 minute tempo warmup
15 Wall Ball even minute
15 Med Ball Clean odd minute
(10 lb ball)

Broomstick stretch
Broomstick Snatch drills

EMOM Snatch- focus on form, add weight when can, I began with 55lbs ended with 85lbs
3-3-3-3-3-3-3-3

EMOM Hang Squat Clean, add 1 rep pre round until overlap @ 75lbs
5-6-7-8-9-10-11-12-13-14-15-16 (overlapped at 16 finished round)

METCON, 5RFT
1 Hand over Hand rope tire drag
10 tire flips
200m run

2020.10.27.
A: Snatch triples 3x3 @75% of snatch
B: Clean doubles + Power jerk 3x3 @80% of clean
C: 10’Emom: Snatch pull 50-60-70-80-90-100% + 4x3 @110% of snatch

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

Squat
warm-up
50x5, 65x5, 80x3

working set
95x5, 110x3, 125x1+ [(4) 1RM @143#]

Knee is better but not 100%, but hit my minimum rep range though I lifted 125#x5 8 month preggars so I still have work to do. Must keep knees out among other cues but this helped the knee.

Squat 5x10 @ 65#
OH Walking lunges, 25#

Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

set 1 : 4 chin-ups, hold 0:15
set 2 : 3 chin-ups, hold 0:10
set 3 : 3 chin-ups, hold 0:10
set 4 : 3 chin-ups, hold 0:10
set 5 : 3 chin-ups, hold 0:10

All above 2 reps & 1st 4 rep set.

Double under practice: 3 DUs mixed with singles.