9/28 Squat snatch

Friday: 9/28
A. Squat Snatch Clusters
1. 1. 1. 1. 1 x 4; rest 15 sec bw reps, 2 min bw sets
** 95,95,95,100(3reps)
B. 12 Continuous alt' walking lunges x5; rest 2 min

+
5 Rounds:
20 Wall Balls #14
15 Toes to Bar
** 9:36

9/21 squat snatch

Friday: 9/21

A. Squat Snatch clusters
1.1.1.1.1 x3; rest 15 sec bw reps; 2 min bw sets
(cannot change weights in the middle of a set)
*** 95
B.Good Mornings @ 33x1
8-10 x 3; rest 2 min

C. 16 continuous alt' walking lunges x 4; rest 2 min
+
3 rounds:
10 no push up burpee box jumps 24'
15 target burps (1' above reach)
20 Kb swings #53

9/27 push press

Thursday: 9/27
A1. Strict HSPU
3, 3, 3, 3, 3; rest 30 sec
A2. Bar Dips
6, 6, 6, 6, 6; rest 30 sec
A3. Push Press
9, 9, 9, 9, 9; rest 2 min

*** hspu not all the way down but strict
Bar drip
Pp @ 95
+
21-15-9
Deadlift #155
Pull ups

** 5:00

9/25 bench

Tuesday: 9/25
A1. Bench press
5, 5, 5, 5, 5; rest 30 sec
A2. DB Push Press
10, 10, 10, 10, 10; rest 30 sec
A3. Push ups
15, 15, 15, 15, 15
**95 bench
**30lb DB

+
12 Min Clock
Row 2k
AMRAP toes to bar

Row 8:30something
46 t2b

9/24 back squats/squat cleans

Monday: 9/24
A1. 1 1/4 Back Squats
10, 8, 6, 10, 8, 6; rest 10 sec
A2. STRICT Pull ups
6. 6. 6. 6. 6. 6; rest 2 min

***75,95,105,95,105,115
***all pull ups unbroken. Thought these would be impossible but they actually felt ok.

B. Squat Clean clusters
1. 1. 1. 1. 1. x3; rest 15 sec bw reps, 2 min bw sets

***125 all rounds.
+
EMOM for 12 Min
Odd minutes: 2 Rope Climbs
Even Minutes: 30 Double Unders

****all rounds I did 2 rope climbs (except round 3) wow that was hard.

9/22

Saturday: 9/22
A. 20 unbroken GHD sit ups x3; rest 90 sec

+
5 Rounds:
400m Run
7 Hang Cleans #120
*** 11:38
All rounds unbroken

9/18 deadlifts

Tuesday: 9/18
Deadlift 1-1-1-1-1; rest 90 sec

*215,235,245,255,265
+
6 rounds
15 sec airdyne @ 100%
15 sec sled push #140
REST 2 MIN BW SETS!! :)

9/17 bench/back squat

3x3 Bench Press; rest 2 min

**95,100,105

50-35-20
Wall Ball #14
Pull ups
double unders

**14:05

31x1 6, 4,2,6,4,2
Back squat

**105,115,135,115,125,145

5 rounds
Amrap 3 mins
3 front squats 95
6 push up
9 sit ups
Rest 1 min

Best 4 round 15 reps
Worst 3 haha.

9/14

19:57
HPC-125

9/11

Tuesday 9/11
EMOM for 15 min, 3 Power Snatches #75
(felt easy)
EMOM for 15 min, 5 power cleans #115
(so hard!!!)
EMOM for 15 min, 6 push jerks #115
(felt ok. I was just really tired from PC. I had to do 4 and 5 on sets 4 and 5)
+
Row 1k for time
**4:25 (felt good)

9/4

3x3 Strict Press; rest 2 min
*** 85, 90(2), 9(2)

Reverse fly 6-8 x 3; rest 2 min
*** 12 lbs
+
5 Rounds
250m row
30m sled push #130
rest 2 min bw
***1:30, 1:27, 1:27, 1:33, 1:26

9/1

In teams of 4:
15 mins to est 2 rep max thruster
Then
4 rounds
50 pull ups
50 double unders
50 kb swing (35,53)
50 OHS (65,95)

** at RXD!!!!!!
Thruster- 135 x 2 145 x 1. !!! So awesome.

Wod was fun. I don't know the time maybe around 20mins.