Back squats

A. Back Squat: 10 sets of 3; rest 2 min

B1.5 tng Power Snatch #95 x5; rest 1 min

B2.  3 Unbroken Muscle Ups x5; rest 2 Min

+

21-15-9

Burpee

Chest to Bar Pull Ups

A 175, 175, 175, 175, 180, 180, 180, 180, 185, 185 

Put my hands down for the last rep of the last two sets, so I didn't go up. 

B1.  Done. 

I was kinda dreading this. I just teally tried to focus on form, big pull and get low quick. 

B2. Done. Last round did 2, failed 2 reps then waited ~45 seconds and went for the last rep. This was really good practice 

Didn't do the wod. Need to watch my shoulders and Listen to my body. I was wrecked after last weeks ring dips, so I wanted to be safe. 

Squat cleans

North rim 8:00

A. Squat Clean Clusters 3.3.3x3; rest 30 sec / 3 miun

B. Weighted Glute Ham Raises 4x8; rest 90 sec

+

10 Min AMRAP

10 Overhead Squats #75

10 Burpee Box Jumps 20”

NorCal 11:00

Skills: 

10 Pistols

Max strict Hspu

10 Butterfly chest to bar 

Wod: 

5 power cleans (100) 

10 toes to bar 

15 wall balls (14/10 ft) 

5 rounds-

20 med ball sit ups 

25 m crab walk 

8:00

A. 140, 140, 145 

B. done 2 without weights 2 with 10 lbs. 

I hate these. I thought I was getting better at them, but apparently I have been doing them wrong. Whatev. 

Wod: 6 rounds even. 

Did all OHS unbroken. My legs were blown up. Ready for a rest day!!! 

11:00

Did pistols without holding my leg and just barley touching a short box. Keep weight on heal, chest UP! 

Hspu Mostly did about 6-7. Worked on tripod position and pushing head thru at the top... Like a press 

CTB. We both super surprised ourselves on these. I think i did 7 in a row at one point. I don't know what got into me! When I was getting tired I was just dropping straight down. Need to work on leaning back to keep the rhythm. 

Wod: 4+11. modified 2011 open wod. I wasn't really doing it all out because I was tired from everything else this morning. Started to get super fatigued with the wall balls, but was trying to do them as unbroken as possible. 

Fun like ditty at the end 😜

Split jerk 1 rep max

A. Split Jerk: Build to a Max

B. 10 Singles @ 80% of 1 RM; rest 2 min

+

100 Burpees

75 Double unders

50 Cal Row

25m HS Walk (30 Shoulder touches)

Wod: totally forgot my time. Maybe 15:20. I have no idea. This wod was fun to do with the girls. I felt pretty good about hanging with karli (the gymnast) on my handstand walks 😜

A. 170 

looked back and this the same as my last 1 rep max.

B. @140 1 min rest btw reps. These felt easy. I feel like my 1 rep should be more but testing it after the wod prob isn't ideal. 

1 1/4 back squats and power snatch clusters

A. 1 1/4 back squats 4 sets of 6 reps; rest 2 min

B. Power Snatch Clusters 3.3.3x3; rest 30 sec / 3 min

+

20 Wall Balls #20

3 Rope Climbs

20 Wall Balls #20

2 Rope Climbs

20 Wall Balls #20

1 Rope Climb

A. 135,140,145, 150 

This was hard. Didn't think I'd be Ble to go that heavy for 6

B. 105,105,110(clusters of 2) 

Did this Sunday and wasn't able to do as much at 110. Feel like I should be able to do more on this. 

Wod: 5:54 

10s on all of the WB. Tried not to drop it. Wasn't as bad as I thought I was gonna be. 

PP/PJ/SJ complex, ring dip wod

A. 3x Push Press, 2x Push Jerk, 1x Split Jerk x5; rest 2 min

+

15 Min AMRAP

10 HSPU

15 Ring Dips

10 Strict Pull Ups

A. 125, 130, 135, 135(failed @ 2nd PP), 135(failed 3rd PP, but finished set),135

Wod: 3+16 

Ring dips!!! Although I felt like all of then were legit, which is rare for me. I guess they're getting better. 

Practiced MU. 2 unbroken EMOM for 5 mins. 

Front squats

Strength: FrontSquat
10 sets of 3 

Wod: 3 Rounds
20 Hang Squat Cleans #95/65
15 Pull Ups
10 Burpees Over Bar

Strength: 145,150,155, 155, 155, 155, 160, 160, 160, 165(2) 

160 felt good. 165 no good! 

Wod: 8:19

First set of 20 unbroken, then 15/5, then 13/7. Good wod. Lung burned. Good prep for the open! 

Power snatches

A. Power snatches Clusters 3.3.3 x3; rest 30 sec / 3 min

+

7-6-5-4-3-2-1

Deadlift #185

14-12-10-8-6-4-2

Chest to bar pull ups

A. 100,105,110 (only 1 cluster) 

Prob should have stayed at 105! The first cluster at 110 felt good, just couldn't maintain. 

Wod: 4:52 with reg pull ups 

Can't do c2b at the house, ceilings too low. All DL unbroken and felt good. Feel like I haven't done DL in forever.