3 rep Push jerk

A. Push Jerk: Build to 3 Rep Max

B. Bent Over Reverse Flies: 14 x4; rest 90 sec

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5 rounds:

2 Strict Press + 4 Push Press + 6 Push Jerks #75

10 Burpee Box Jumps 20”

A. 150. Failed first attempt at 150. This felt heavy today, I was hoping to do 155, but oh well. 

B. Running low on time. Didn't do these. I'll do them tomorrow ;) 

Wod: 7:37. Did all SOH unbroken. Got sups hard last round. 

1 1/4 back squats

Thur 9th

A. Back Squat: 5 sets of 5 (1¼) ; rest 2 min

B. Back Ext (weighted): 12x5; rest 90 sec

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18 Min AMRAP

400m Run

40 Air Squats

40 Double Unders

A. 140,145,145,150,150

B. 35,45,45,45,45

Wod: 5 + 30s.... (Made it to about 300m) 

Fun, quick day!! Squating in feeling better!!! 

Push press/bench

A. Push Press 3, 3, 3, 2, 2, 2; rest 2 min

B. Bench Press: 8 reps x4; rest 90 sec

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EMOM for 18 min

Min 1: 12 hspu

Min 2: 12 burpees

Min 3: 12 ghd sit ups

A. 135,135,135(2),140,140(1),140

B. 90,95,100,105 

Wod: done. Did all hspu unbroken!! 

Front squats make me cry!!!!

A. Front Squat: 5 sets of 7 reps (must start heavier than last set of 9)

B. Power Snatch: 3, 3, 3, 3, 3; rest 2 min

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15-12-9

Front Squat #135

Ctb Pull Up

A. 135,135,140,145,150 

Omg that last set was hard!!! 

B. 95,100,105(failed 1), 100(2), 100 

These were super off today. I felt really weak and couldn't get under it. Just an off day a guess, my forearms were killing me. 

Wod: 

11:33

Omg I hated every second of this wod. Front squats- (7-5-3/4-4-4/5-4) I was going really slow on the squats resting a lot in the rack position and rest a lot when I dropped it. I was just trying not to cry 😭😭 the only good thing I was doing in this wod was squat cleaning the first rep, which is an improvement for me. 

Heavy snatches and cleans

A. Squat snatch 7 sets of 2 reps every 90 sec

B. Squat clean 7 sets of 2 reps every 90 sec

A. @110

This was mental. I thought I would be for sure be failing left and right, but I didn't fail 1 rep.👍 Gotta get over mental-ness on heavy snatches. 

B. @145

This was good. The second one was always so muh harder than the first. 

Wods- super secret team wods from heart breaker. Doing this really made me think about my competition mind set. Mentally, lately I just think about wods to just get through it, take your time etc. it was hard for me today to switch into the competition mind set of going fast,hard,not stopping,balls to the wall. I don't know if this is a "thing" now for me or if it was just today and the fact that it wasn't a real comp scenario. I hope it's not a new "thing" 

Ps: sups bummed I missed Amanda. I need to do that sometime soon, just to see if I can do it. 😜

Push jerks 155

A. Push jerk 1 rep EMOM for 10 min @ #5-10 more than last week

B. 2 min max hspu x3; rest 90 sec

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3 rounds:

15 kb swings #53

15 burpees

15 push press #75

A. 155. 

This was hard. Failed one rep. My shoulders r pretty sore from all the hspu the other day. 

B. 26,23,21 

Wow this was hard too!!! 

C. 7:28. 

The burpees were the hardest part of this wod. All unbroken kbs, Did 10-5 on the push press and unbroken on the last round. 

Push press

A. Push Press 5 sets of 3 reps

B. AMRAP ring dips in 5 min

C. Prone lateral flies 4x12; rest 1 min btw arms

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Row 2k

50 hspu

A. 130,135,140, 140(1),140(2)

PP didn't feel great today, but I do feel like I started at the right weight cause I failed so many times. 

B. I did 32, but I'm giving myself 25 because I'm sure at least that many didn't count for not going low enough. 

C. Done. 

D. 14:13