Push jerk, tempo back squats

5x5 push jerk 

125, 130,135, 140, 145(3), 145(4)

Strength: 
Back Squats @3211
8-10 reps x3; rest 2 min. 

125,130,135

WOD:
3 Rounds/ New Round Every 5 Min. 
5 Thrusters 
15 Burpees 
5 Thrusters 
15 Pull ups 
*Choose weight, but thrusters must be unbroken. 

@105 

Push press/overhead squats/push jerk

Strength: 

Push press 5x5 

120, 130, 135, 135(3), 135(4) 

I think I went up a little fast and pooped out. 

Overhead squats 5x5 

105, 105, 110, 115, 125 

105 felt like crap then I moved up to 110 and it felt great. I guess I really need to warm these up. Weight on the heels. 

A. Push Jerks 8-10 reps x3; rest 2 min.

120(10),125(8),125(8) 

B. Single Arm KB Row 15 reps x3; rest 30 sec. 
Done 

WOD:
14-12-10-8-6-4-2
Unbroken Push Jerks #135/95
Box Jumps 24"/20"

6:50 

Romanian DL/back squats

Strength: 
Romanian Deadlift @2121
5 reps x5; rest 2 min. 

155, 175, 195, 205, 225 

WOD:
15 Min. AMRAP
3 Muscle Ups 
6 Power Cleans #205/135
18 Double Unders 

6+8 

4 sets of 9 back squats: 

155,155,160,160 

Front squats

Wod: 5 Sets
10 Burpee Box Jumps 24”/20”
300m Row @ 100%
Rest 5 Min

1:52,1:54, 1:55, 1:56, 1:53

4 sets of 9 front squats 

130,135,140,145 

Should have started at 135. This is much better than last time I did it. That last rep was ugly!! 

Tempo back squats/strict press

Strength:
Back Squat @ 3211
10-12 reps x4; rest 90 sec
125 

Wod: 21-15-9
Thrusters #115/75
200m Run

6:22

5x5 strict press 

85,90,90,95(4),95(2) 

1 rep max power clean

Strength: In 15 Min
Build to a Max Power Clean 

170 

Failed for final rep at 175. 

Wod: In 8 Min
Max Power Cleans @ 155

22

Tried to work on not going too wide with my legs. Didn't really do very well with that. Ryan told me to work on clean high pulls and those hip thrust things. 

6/11 nasty girls/tempo push press

AM: 

Nasty girls: 

12:23

Squats: did 25 in one spot walked about 4 steps and did 25 more. This helped to break it up slightly 

MU

3/2/2-3/2/1/1-2/1/1/2/1

Cleans: unbroken 

PM: 

Strength:
A. Push Press @3011
4-6 reps x3; rest 2 min. 

115 I was really bad at this. The lowering for 3 was hard. 
B. Strict Handstand Pushups 
1 min. for max reps x3; rest 1 min. 

32 with ab mat. Wow!!! This is huge. Did quick sets of 1-5. 

WOD: 
5 Rounds 
7 Strict Pull Ups 
14 Hand Release Push Ups
21 Kettlebell Sumo Deadlift High Pull #53/35 

10:50. Did 44lb KB by accident 😜 this was fun!!! Hard but fun! 

6/9 tempo front squats

Strength: 
Front Squats @3211
8-10 reps x3; rest 90 seconds

WOD:
5 Min. Running Clock 
100 Wall Balls #20/14

5 Min. Running Clock 
100 Double Unders 

5 Min. Running Clock 
100 Box Jumps (w/ step down) 20"

Strength: 115,125,125 

Ugh!!! 

Wod: messed up on my count for the wall balls. Of course. 

6/4 back squats

A. back squat 5 reps x 10 

Rested about 2 mins between sets 

135

B. Strength: Push Jerk
@3011; 5 reps x3; rest 2 min

105,110,110 

Wod: 15 Min AMRAP
5 Strict HSPU
15 Burpees
5 Strict Pull Ups 

7+2 

Did strict hspu with ab mat no plates