October 8th

AM:

12 Minute EMOM 

1 HSPU Strict on ODD- had to kip

1 MU on EVEN

+

4-6×4 Deficit kipping HSPU rest 2-3 minutes b/t: 4 each set with 45# and 25# plates

+

A1. AMRAP C2B STRICT Pull up Rest 15

A2. AMRAP Bar dip Rest 15 s

A3. 20 Back extensions with 5 pounds no tempo rest 2 mins x 4

 Sets in order A1-A3
1. 6, 6, 20
2. 5, 5, 20
3. 5, 6, 20
4. 5, 7, 20

PM:

For time: 7:26?

4 Burpees on the minute every minute, 65lbs on the bar.

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Press

20 Overhead Squats

20 Front Squats

Oct 7th

AM

 

  1. DL 4-6 x 6 @ 30X0 Rest 3 mins b/t:  165, (6); 175, (6); 185, (6); 195, (6);  205, (6);  215, (6)
  2. Clean Pulls 1.1.1 x 5 Rest 10s/ Rest 2 Mins: 155 all sets
  3. 1x PC 2x High hang clean EMOM 15 Mins – fast explosive out of bottom of squat, work on being tight receiving bar and bouncing out of bottom.: 135#

 

PM

30 Minute skill work you choose skill: handstand walks

+

2 Min Row @ 85%

Rest 2 Mins x 5 – Same meters per

Rest 5 Minutes

2 Min Row @ 90%

Rest 2 mins x 5 – Same meters per
500m
500m
500m
499m
502m

Oct 5th

AM:

 

  1. Standing Press @ 20X1  12, 10, 8, 6, 18; Rest 3 Minutes b/t last set is drop set: 75, 85, 95, 95, 55
  2. CGBP 2-4×6 @ 30X0 Rest 2 minutes b/t: 95, (4); 105, (4); 115, (4); 125, (4); 135, (2); 135, (2)
  3. 1 Arm bent over DB row heavy 8-10/ arm x 3 rest 90 sec b/t: 25#
  4. 12 MU NFT

 

PM:

 

10 Min AMRAP: 5+22reps

5 Power Snatch moderate TNG UNB

7 CTB Pull ups

10 Step ups 20in box

1 MU

September 30th

Breakfast:
banana
8oz water

7am Yoga

Breakfast:
Scramble with 3 eggs, 1 sweet potato, and 4 small pieces of bacon
16oz water

Pre-WOD snack
Rx’d bar-blueberry
3 mini golden potatoes

a.Standing Press @ 20X1 14, 12, 10, 8, 20; rest 3 Minutes b/t last set is drop set: 70, 75, 80, 85, 90, 65
b. CGBP 3-5×5 @ 30X0 Rest 90s b/t: 95, 115, 125, 135, 135
c. Bent over barbell row – shoulders packed use lats, 18-20 x3 Rest 2:00 b/t:  65, (18) all sets
d. Build to a heavy split jerk in 10 minutes: 165#
Note: started off too light; 165# felt like it was starting to get heavy
e.10 MU not for time: did 3; blew elbow out on 4th and shut it down-might try to finish before my pm session

+

2 Rounds of Jackie w/ 45lb bar: 21:17

Rest 6+ Hours *This is not a suggestion*

a.  DL 5-7 x 6 Rest 3 Minutes b/t @ 40X1: 145, (5); 155, (7); 165, (7); 170, (7); 175, (7); 180, (7)
b.  Snatch grip DL build to a tough triple in 10 Minutes
c.  1 Snatch Grip DL, 2 Snatch Pulls 1 HPS 1 Snatch balance x 5 18 Minute timer every 3 minutes do 1 set

+

5 Minute AMRAP @ 85% – SUSTAINABLE RECORD ROUNDS PER SET should be very close

10 Air Squats – stay tall

5 RKBS 70#

5 PP w/ 95#

100m run

Rest 2 Minutes x 8 Sets – Rest 10 Minutes b/t set 4-5