11/10 Back squat cycle day 2

A. 5,3,1 back squats 

B. E2MOM 6 back squats (75%) 

C. 30 squat cleans (125) 

A. 120,149,155

B. @140

C. 6:49 

11/8 snatch/Isabelle

Friday:

A. Build to a max

1 power + 3 hang snatches

+

"Isabelle"

30 snatches for time #135/95

A. 100. Attempted 105 2x. Couldn't get the hang power snatch. 

B. 4:31. Took off :30 seconds. Which I'm happy about!! Dropped everyone rush, rested once to get chalk after 15. 

11/7 power cleans/ split jerk

A. Power clean:

3,2,1,3,2,1

+

B. Split jerk:

Build to tough 3 rep

+

C. Ring dips

5 sets max unbroken

(No rings, max unbroken push ups)

A. 135,145,155, 145,155(1),165(fail), 160. 

Did all touch and go. First one always felt really good. Hard to tng with heavy weight. Really had to take my time. 

B. 145 

C. Sets of 3-4. My shoulder was kinda buggin and didn't want to push it too much, plus I suck at these. 😁

11/5 strict press

Tuesday: 

A. Strict press:

3,3,3,2,2,2

+

Reverse dumbbell fly

14-16 reps x5

+

3 rounds max unbroken hspu. 2 mins rest between 

+

For time:

25 S2O #185/115

35 toes to bar

45 burpees

55 sit ups 

A. 65,75,80,85,90(1), 90

B. Done with 15 and 25 LB plates. 15-18 reps 

C. 10,10,12. 

Didn't want to push it with my shoulder.

D. 11:47. 

11/4 squat snatch gauntlet/front squats

A. Squat snatch gauntlet; beginning at 165# - add 5# per minute until failure

B. Strength: Front Squat

5, 4, 3, 2, 1
*with 3 sec pause at bottom

C. WOD: 3 Rounds
20 Front Rack Lunges #155/115
50 Double Unders
20 Pull ups

A. 115. Attempted 115 3 time within the min and finally got my last one. I'm so happy. I don't think I've ever squat snatched this weight. 

B. 125, 135, 145,155, 165(fail) 

C. 10:37 

11/2 back squat cluster & breaking in the new equip.👍

a. back squat clusters 5.5.5x5 rest30/4

EMOM 10 mins

Odd: 10 cal row 

Even: 10 ghd sit-ups 

50 back extensions 

A. 135,145,150,150, 155

B. With ads. This was a fun little burner. Rowing at a 10 damper is no joke. 

C. Done. 

11/1 strict pull ups

A. 1 split jerk every 30 seconds for 20 mins

B. Weighted strict pull ups 

5x 6-8 reps (3 min rest) 

C. 15 min amrap

5 strict pull ups 

10 ring dips 

15 weighted (plank?) sit ups (25#)

A. 100 lbs 

This felt really light. Prob should have gone heavier 

B. 5(7), 7.5(6), 10(5), 7.5(6),7.5(5)

C. 4+29 (not rxd) 

My ring dips suck and was def not going to depth. I really should work on those. This is the first time I've do e them since my shoulder junk and I've been a little nervous to try them, but now I know I can "do" them.