New Program...

Just starting out on a new program...Gymnasty.

I messed around and did some out of order so Bertag did not have to do the Snatch Work...

Boy were my shoulders sore!!!

Warm-Up & Mobilize 10m

then...Begin @ 0:00...

1 Set (Attempt) at Max UB Reps of STRICT Handstand Push Ups

@ 2:00 mark Begin...

1 Set (Attmept) at Max UB Reps of STRICT Pull Ups

@ 5:00 mark Begin...

AMRAP in 4m:

1 Strict HSPU

1 Pausing Strict Pull Up (1s at top & 1s at bottom hang)

2 Strict HSPU's

2 Pausing Strict Pull Ups

Continue adding 1 Rep each Rnd, until 9m Mark (4m)

@ the 10:00 mark Begin...

AMRAP in 4m:

1 HR Push Up

1 Pausing Ring Row (1s at top & 1s at bottom hang)

2 HR Push Ups

2 Pausing Ring Rows

Continue adding 1 Rep each Rnd, until 14m Mark (4m)

if you want to continue this...then...

@ 20:00 mark Begin:

7 Minutes to reach a moderate Load of:

1+1/4 OHS

1 OHS

@ 27:00 mark move into...

6 Minutes to reach a moderate Load of:

2 x Snatch Balance

@ 33:00 mark move into...

5 Minutes to reach a moderate Load of:

High-Hang Squat Snatch

----------------------

Rest-As-Needed

----------------------

EMPTY CALORIES

For Time:

27-21-15-9

Calorie Row

OHS (65/45)

Bertag ~ 20 HR Push Ups / 17 Pull Ups (Green Band) / 5 Rnds + 6 Pull Ups / ??? / EC = 8:27 (45#)

tb ~ 8 HSPU / 18 Pull Ups / 4 Rnds + 3 HSPU (23 Reps) / 6 Rnds + 2 Ring Rows (51 Reps)

EC = 8:30... All OHS (65# & UB)

Rows = 1:28 (3.25s/c) / 1:04 (3.04s/c) / 48s (3.2s/c) / 27s (3.0s/c)

RESTED about 25min...then finished the Snatch Progression Stuff...

OHS Complex = 95-115-145-165-185

Snatch Balance = 95-105-115-135 (that felt heavy...should have gone 125)

High-Hang Squat Snatch = 75-95-115-135-145

HHSS felt really good...fast and light up till the last set...that was just getting tough, so was just right for the day!!!

21 Savage on the 28th...

Best name for this workout...

AND you understand WHY by the end!!!

Warm-Up ~ 

Couch Stretch (2m/side)

then...

10m of the following:

3-5 each side

Knee-Hug to Lunge w/ Rotation (sd-2-sd) + Flextion (over top, side-2-side)

Perfect Stretch

Dive Bomber

Thoracic Bridge

Scorpion

Bridge Ups (shouders & hands+feet)

Roll to Fig. 4

------------------------

BACK RACK REVERSE LUNGE

On The 2 Minutes x 5:

1 = 14 Reps (7 per side)

2 = 12 Reps (6 per side)

3 = 10 Reps (5 per side)

4 = 8 Reps (4 per side)

5 = 6 Reps (3 per side)

-------------------------

21 SAVAGE

For Time:

75 Cal Bike

21 Dbl DB Front Squat

21 Dbl DB Push Press

21 Dbl DB Hang Cluster (Hang-Squat-Clean-Thruster*)

*this is not 2 squats, hang to squat clean to pressing up for thruster OR hang to clean, down to squat up with press, (which would be like a thruster)

DB = 50# Rx

tb ~ 95-105-115-135-155 / 15:18

Breakdown

Bike = 5:43

F.Squats ~ 11-5-5 @ 7:58 (2:15)

PP ~ (Started @ 8:32) - 9-6-6...directly into 3 Clusters finished @ 10:35 (2:37)

HC ~ (+3)--3-3-3-3---6 @ 15:18 (4:43 for 18)

Wed...then Active Recovery

Wed Workout

800m Run w/ Mask (getting faster, and able to jog w/o walking longer)

Mobilize

----------------------

KELLY ROWLAND

For Time:

50 Cal Row

3 Rnds of Kelly

50 Cal Row

Kelly = 400m Run + 30 Wall Balls + 30 Box Jumps

Daliege ~ 1st

Ladick ~ 2nd 

Stan ~ 22:40

tb ~ 27:47 (Rows = 2:33.1 / 2:36.6 / WB's = 15-9-6 / 15-6-6-3 / 18-6-6 / Box Jumps were all 15 Jump-Up & Step-Down + 15 Step-Up & Step-Down)

Back Four More!!!

First Day back to school...OFFICIALLY...for teachers. That means AM workouts with the crew that shows up.

Warm-Up

800m Run w/ Mask

90s Couch Stretch (ea side)

Thoracic Flow (5m)

-------------------

4 EVER

AMRAP in 4m:

27 Cal Bike

27 Burpees

27 C2B Pull Ups

~ 4m REST ~ 

AMRAP in 4m:

21 Cal Bike

21 Burpees

21 TTB

~ 4m REST ~ 

AMRAP in 4m:

15 Cal Bike

15 Burpees

15 Pull Ups

MIDLINE PREP

30 GHD Sit Ups

40 Abmat Sit Ups

50 Hollow Rocks

40 Abmat Sit Ups

30 GHD Sit Ups

800m Run w/ Mask to finish

Bertag* ~ 54 reps (0 C2B) / 52 Reps (10 TTB) / 1 Rnd + 5 Cals

Ladick ~ 61 reps (7 C2B) / 44 Reps (2 TTB) / 1 Rnd + 8 Cals

Daliege ~ 62 reps (8 C2B) / 57 Reps (15 TTB) / 1 Rnd + 15 Cals

Stan ~ 48 Reps (21 Burpees / 1:34 Bike) / 56 Reps (14 TTB / 1:06 Bike) / 1 Rnd + 15 Cals (48s & 42s bike)

tb ~ 59 reps (5 C2B / 1:53 bike) / 1 Rnd + 2 Cal Bike (1:30 bike) / 1 Rnd + 17 Reps (2 Burpees / 1:03 & 50s bike)

Run was 20s better than yesterday

*Fastest Biker by far!!! 

New App...

CompTrain has a new app... Not sure if I will subscribe again. It intrigues me and I really liked the programming, so adding warm-up and getting some personalized stuff might help a bit. Just time and $$, is it worth it or not...

Google Play  /  Apple Store

This week is a DEALOAD week, if you did not know...Not a bad part of the plan for heading into a competion that Brehm & I are doing on Sept. 26th...

Deaload, then Week #1, 2 & 3 of Training take week #4 hard on Mon-Wed then active recovery/rest Thur & Friday...get ready for 3-5 WOD's on that Saturday (26th).

Warm-Up

Lunge Flow

Thoracic Flow

800m Run w/ mask*

Thoracic Flow again...

Snatch Progression WU

------------------------

BB STAMINA

OTM x 10 (5 rnds)

Odd = 3 Position Power Snatch (1-High-Hang / 2-Low-Hang / 3-Floor)

Even = 7 Thrusters

------------------------

IT'S GOING DOWN

For Time:

21-18-15-12

Hang Squat Snatches

Thrusters

(65/45#)

30 D/U AFTER Each Rnd including the 12's

Cool Down

800m Run w/ Mask*

*I will add 800m - 1600m Runs / Cal Bike variations in next few weeks to increase (hopfully) cardio endurance and stamina!

tb ~ (800's = 5:39 / 5:43 Run-Walk) 95#-95#-105#-105#-105# / 16:11 (65# / Breakdown below)

Rnds / H.Sqt Snatch / Thrusters / 30 D/U

21 = 14-7 @ 2m / 21 UB @ 3:28 / 30 UB @ 4:42

18 = 9-9 @ 6:38 / 18 UB @ 8:17 / 30 UB @ 9:08

15 = 10-5+ @ 11:15 / +9-6 @ 12:37 / 18-12 @ 13:36

12 = 12 @ 14:46 / 12 @ 15:30 / 30 @ 16:11

First Thought!

 As soon as I saw the workout...I thought of this:

King Arthur: Legend of the Sword

Good movie...

Warm-Up ~ 10m of Stretching w/ Bands
----------------------
ROW for Distance TESTING ~ 45s Row, 45s Rest x 6
Damper Setting = 1 - 2 - 3 - 1 - 2 - 3
(time to start thinking strategy for B.I.G. Games... we will be #1 on 6500m Row!)
---------------------
10m Movement Warm-Up ~ Burgener WU w/ Bar / Pull Ups / etc
----------------------
EXCALIBUR
For Time:
800m Run
7 - 5 - 3
Ring MU
Power Snatch (135/95)
800m Run
7 - 5 - 3
Ring MU
Power Snatch (135/95)
800m Run

tb ~
Testing = I really liked the 45s...there are some other things to "play" with here and thoughts to consider, do we row distance, time, combo, strokes/minute??? What will be the quickest way to 6500m as a team? Transitions will be VERY important, and if we can get those down, we will be SOLID!!!
There will be teams that try to split it into 1000's & 500's and that will be a mistake... quicker pace with more transitions seems counter-intuitive, but will be the winner...count on it!!! Remember, we get a 5m Rest after this...so fast-paced intervals will be better. I think we can get 2K in 6:40-7m...now can we sustain 15 transitions each @ 45s???
Row # / Damper / s/m / Dist. / 500m/ave
1 - 1 / 27 / 209 / 1:47.7
2 - 2 / 25 / 215 / 1:44.6
3 - 3 / 28 / 220 / 1:42.2
4 - 1 / 28 / 217 / 1:43.6
5 - 2 / 21 / 206 / 1:49.2
6 - 3 / 24 / 212 / 1:46.3
In each of these attempts I pulled the first 5-10 pulls (10-15s) over 35s/m, then backed off...
I really think we can be sub 23min for 6500m Row, with a chance at sub 22m!!!

EX = 32:49 (Rx)
800m Runs (Actual Run times) = 4:54 (all Run) / 5:20 (Run-Walk) / 5:49 (Run-Walk)
about 45s from run finish to gloves on and breathing for beginning RMU each time
800 @ 4:54 ... Began RMU around 5:40
4-3 / 2-1-1-1-1-1
3-2 / 1-1-1-1-1
3 / 1-1-1 ... 12:47 (7:07) ... Began Run @ 13:00
800 @ 18:20 (5:33) ... began RMU around 19 ish
4-3 / 1-1-1-1-1-1-1
4-1 / 1-1-1-1-1
3 / 1-1-1 @ 26:49 (8:29) ... Began Run @ 27:00
800m @ 32:49 (6:00)

Get Ready...

 Three Workouts Posted so far for the BIG Impact Games:

We will do well here...some real strategery that needs to go on as well...

Warm-Up ~ Mobilize and then THIS

JERK DRIVE COMPLEX

3-4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives

---------------------------

CLEAN & JERK STAMINA (more like G2O)

OTM x 5:

5 x Clean & Jerk

---------------------------

BACK SQUAT

10 RM

--------------------------

DUMBO

5 RFT ~ 

15/12 Cal Bike

10 Double DB Thrusters (50/35)

5 Double DB Box Step-Overs (24/20)

tb ~ JD = 145-165-185 / C&J = 165x3...dropped to 145# 5-5-5-7* to make up for the 3 on first set!

Back Squat (No Belt + Mask) = 235# / Dumbo = 16:26 (50# DB's / 20" Box...db's at side for step-overs)

15 Cal time / End of Round Time (time for Round)

1 = 1:36 / 2:36 end of Thrusters (only one I got) / 3:30

2 = 1:23 / 6:36 (10+5 UB) [3:06]

3 = 1:26 / 9:55 (10 / 5) [3:19]

4 = 1:29 / 13:07 (10+5 UB) [3:12]

5 = 1:51 / 16:26 (10+5 UB) [3:19]

Needed b/t 15-25s rest after bike to Thrusters...tightened belt & breathe... on 10 / 5's took 5-10s to catch breath...otherwise just dropped the DB's to side and kept moving!

Do Work...

 Got tough and spread all over...

Warm-Up ~ Mobilize

8:30AM ~ 

Gymnastics Work
D/U + HSW
100 D/U + 50' HSW
80 D/U + 50' HSW
60 D/U + 50' HSW
40 D/U + 50' HSW
20 D/U + 50' HSW
* I subbed 32 (16 ea arm) Wall Facing Shoulder Taps (Walk Walk Up & Down to get to the S.Taps)

11:30AM ~ 

SHOOT YOUR SHOT
AMRAP in 18m:
45 Wall Ball (20/14)
30/24 Cal Row
15 Deadlift (275/185)

CAPACITY BUILDER
AMRAP in 1m x 5 (30s Rest b/t):
10 Heavy Medball Squat Cleans (30/20)
Max Heavy Wall Balls (30/20)

tb ~
*88-12 (1:10) / 32 UB ~ 2:45
*30-20-30 / 32 UB = 5:40 (2:55)
*15-15-15-15 / 32 UB = 7:55 (2:15)
40 / 32 UB = 9:40 (1:45)
20 / 32 UB = 11:10 (1:30)
* With Mask On...

SHOT = 2 Rnds + 45 WB
1st = 8-8-8-7-7-7 @ 2:30 / 30cal @ 4:30 (1:40.6 actual) / 6-3s-6 DL @ 6:36
2nd = 8-8-8-7-7-7 @ 9:33 / 30cal @ 11:43 (1:46.2 actual) / 3-3-3-3-1-1-1 @ 13:40
3rd = 6-7-9-6-7-5-5-5 @ 17:50

Builder = 33 Total Heavy Wall Balls
Rnd / Sqt Clean / WB
1 = 3-3-4 / 4-3
2 = 3-3-2-2 / 4-1
3 = 1-1-1-1-1-1-1-1-1-1 / 5
4 = 6-3-1 / 8
5 = 4-4-2 / 8
...GASSED!!!

4 Eyes

Warm-Up ~ Mobilize

GYMNASTICS CAPACITY
30 Strict Pull Ups
30 Kipping HSPU
2m Rest
20 Strict Pull Ups
20 Kipping HSPU
1m Rest
10 Strict Pull Ups
10 Kipping HSPU
--------------------------
FOUR EYES
On the 4m x 6:
200m Run
10 TTB
Hang Power Clean (5-5-4-4-3-3)
increase wt. each round

Stan ~ did it... 95-145# (Big wt. for him at 145# Awesome)
tb ~ 15:37 (approx) / 135-155-165-185*-205*-215* (1, with failed attempts until 4m mark)
30/30 was about 7ish - 12-8-5-5 / 10-8-7-5
20 / 20 was 5:30 - 4's across tried quicker rest, but at 12 into each needed a touch more
10 / 10 was 2:07 - 4-4-2 / 7-3
*used a belt / finished each round b/t 1:50-2:05

I wanted to do the Body Armour, but ran out of time before a meeting...
May add it in tomorrow!

Another Day...

Another Dollar!

or

Another day to do something great!!!

Which thought process do you approach the day with?
The former is work, work, work...the later is a GROWTH MINDSET as well as a POSITIVE ATTITUDE!

Make sure you view everything as an opportunity for great things and things will always (eventually) go your way!

As for me...I am getting sick & tired of this OTM x 5 of 5 TnG Squat Snatches...Just a "pit" in the stomach when I see it!!! BUT, then I must quickly change the mindset...How good can I be today? What can I do to get better...now ATTACK that SOB and make it yours!!!

Warm-Up ~ Mobilize / Stretch / Burgener WU

SNATCH BALANCE COMPLEX
3 Sets of:
1 Pausing Snatch Balance (3-5s Pause on Catch)
1 Snatch Balance
----------------------
Work to Heavy 1-Rep SNATCH for the Day
----------------------
SQUAT SNATCH STAMINA
OTM x 5:
5 TnG Squat Snatches
----------------------
10 RM Front Squat
----------------------
OVER & OUT
For Time:
20 Power Snatches
20 Lateral Burpees over BB
20 OHS
20 Lateral Burpees over BB
20 SQUAT Snatchs
(95#/65#)

tb ~ SB Cmx = 95-115-135 / 1 Rep = 185 (missed 195 2 attempts) / Stamina = 150# (5-5-4-5-5) / FS = 210# / OVER & OUT = 9:58
O&O breakdown:
PS = 16 TnG in 45s...finished w/ 4 s-l-o-w singles @ 1:30
Burpees = 4:37 (3:07 - all step up & down)
OHS = 5:46 (1:09 - 20 UB, 4 fast, 4 breathing at top, 4 fast, 4 breath, 4 fast)
Burpees = 7:50 (2:04 / 4 step up-dn - 4 quick - 4 step up-dn - 4 quick - 4 step up-dn)
Squat Snatches = 9:58 (2:08 /  tng - 4singles - 4tng - 4single - 4tng)

Good Stuff...

Was a nice day today!!! 

WORK

Mobilize for 15min
---------------------
JERK DRIVE COMPLEX
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives
------------------------
SPLIT JERKS
OTM x 7m:
1 Pause Split Jerk
1 Split Jerk
-------------------------
BACK SQUAT
12-6-3 (3m Rest b/t)
------------------------
BUY - BUY - BYE
5m AMRAP (w/ 5m Rest b/t)
50/35 Cal Row (Buy-In) +
30 D/U + 15 Front Squat (95#/65#)
5m Rest
5m AMRAP
40/30 Cal Row (Buy-In)
30 D/U + 10 Front Squat (135/95)
5m Rest
5m AMRAP:
30/25 Cal Row (Buy-In)
30 D/U + 5 Front Squat (165#/115#)

tb ~ 135-155-175-195 / 135-145-155-165-175-185-190 / 205(12) - 245(6) - 275(3)

Buy #1 = 1 Rnd + 30 D/U (2:42.2 Row / 10 Cal Splits = 31.4-30-32.2-33.7-35)
Buy #2 = 2 Rnds + 7 D/U (1:59.2 Row / 23.5-29.6-32.3-33.8)
Buy #3 = 2 Rnds + 1 F.Sqt (1:24.3 Row / 20.9-25.0-38.4) 

Build it!

Warm-Up

Mobilize / Stretch

Snatch Progression (Burgener WU) w/ Bar

3 Pwr Snatch

6 Pwr Clean

9 Push Jerks

Bar / 75# / 95#

----------------------------

Capacity Builder

AMRAP in 4m:

9 Power Snatches

12 Power Cleans

15 Push Jerks

Max OHS w/ Remaining Time

(135#/95#)

----------------------------------

KICKING & SCREAMING

AMRAP in 20m:

10 Power Snatches (115#/85#)

20 OHS (115#/85#)

30 TTB

40 Single-Arm DB Hang Clean & Jerk (50#/35#)

Wolding ~ XX / 1 Rnd + 27 TTB (95# / 35# DB)

Stan ~ XX / 2 Rnds + 7 K2E (85# / 35# DB)

tb ~ 4 UB OHS (135#) / K&S(115# / 50#DB) = 1 Rnd + 29 S-A DB C&J

Snatches = 3-3-1-1-1 (42s)

Cleans = Started @ 55s --> 1-1-3-3-3 (2:05 --- rested/breathed till 2:30, then...

1 more Clean +  Push Jerks = 12 --- 3 (3:35 -breathed for 10s - 3:45 = 4 UB OHS) 

K & S (breakdown of reps)

Snatch = 9 - 1+ / 3-3-1-1-1-1+ 

OHS = +12-8 / +20 UB

TTB = 18-9-3 / 15-6-6-3

S-A DB C&J = 5L+5R - 5L+5R - 10alt - 10 alt / 11alt - 13alt - 5alt

Always took a bit extra before last Snatch to keep it up for OHS...

Alternating was for sure faster than same arm...could do either way as it did not call for alternating.

AOWR...

Is in!!!

Big Impact Games (Sept. 26th, 2020)

Monday ~ 

Warm-Up

SNATCH TECH

On the 2m x 4:

3-Position Muscle Snatch (High-Hang MS / Low-Hang MS / MS)

1 Pause OHS (3-4s Pause @ Bottom)

1 Snatch Balance

-----------------------

SQUAT SNATCH STAMINA

OTM x 5:

5 TnG Squat Snatches

---------------------

FRONT SQUAT

2-4-6-8-10

2m Rest b/t

--------------------

Granola Bar

AMRAP in 12m:

7 Bar MU

7 Lat Burpee over Bar

7 Clusters (!35/95)

7 Lat Burpees over Bar

tb ~ 95# (accross) / 135-140-140-145-145 (w/ belt) / 225-205-185-165-145 (w/ belt) / did not do Granola Bar

Sqt Snatch Stamina was T-O-U-G-H... was not looking forward to that... just thinking back to 135# last week and what #4 and #5 set felt like... time to grunt through it and move the wt. up too!!!

Squat was good... Then cooled down too much to be able to jump back into Granola Bar...

Would have adjusted it to 5 Bar MU and 5 Clusters if I did though... 7 would have been just a bit too much!

-------------------------------------------------

TUESDAY

EMOM x 10:

50s Light Row

Handstand Walking Work (approx 10 feet)

-----------------

OTM x 5:

25 D/U + Max Strict HSPU

directly into...

OTM x 5:

25 D/U + Max Kipping HSPU

----------------

CHARLIE BROWN

2 Rnds (on the 15m*):

800m Run

60 Cal Bike

40 Cal Row

200m Wreckback Run (50#)

Wolding ~ XX / XX / 13ish & 15

Stan ~ XX / XX / 13:44 & 15:07

tb ~ Done w/ Restrictive Mask on!!! / Strict = 7-2-2-3-3 (w/ Mask) / Kip = 4-6-6-6-6 (no mask)

CB = 15:22 (60s Rest b/t Sets) 16:45

Breakdowns were these (not including transition times):

800m = 5:15 / 5:14

60 Cal = 4:49 / 6:07

40 Cal = 2:12 / 2:29

200m (50# Ball) = 2:07 / 1:52

Saturday WOD...

Imaginary Friends...not so imaginary!!!

Brehm was back in town this Saturday & so was I!

We have missed each other, when he stops in town, I have been gone, or if I am here, he is not visiting

ALWAYS great catching up and working out together...
I think we are going to be entering THIS (BIG Impact Games) competition!!! Gonna be a challenge and fun! Sept. 26th...

Today ~ 

Mobilize
------------------------
Imaginary Friends
Team of 2 (IGYG format, each partner must complete 1 Full Rnd):
Every 5m x 5 Rnds:
7 Power Snatches (95/65)
20' OH Lungewalk (95/65)
9/7 Cal Bike
20' OH Lungewalk
7 Power Snatches

Brehm (75#) ~ 2:01 / 1:43!!! / 1:53 / 1:52 / 1:55
tb ~ 2:11 / 2:10 / 2:15 / 2:24 / 2:21

Great WOD...just enough to push thru and push each other...Going from Bike back to Lungewalk = quad burn!

AIR!!!

 I need air!!!

Masking...like it or not, it has been going on in the sports world for a while now!
A fad that was "IN" a few years back...now making a comeback...like it or not---HA!

Warm-Up ~ Mobilize
Jerk Drive Complex
2 x Pausing Jerk Drives
2 x Jerk Drives
----------------------
SPLIT JERK COMPLEX - OTM x 7m:
1 Pause Split Jerk (2s @ Dip + 2s @ Catch)
1 Split Jerk
-----------------------
Clean & Jerk STAMINA
OTM x 5:
5 TnG Power Clean & Jerk
---------------------
Back Squat
12 - 6 - 3
---------------------
FREE AGENT
6 Rnds for Time:
200m Run
21 Wall Balls (20/14)
15 KB Swings (50/35)
9 C2B Pull Ups

I did the first 3 Rnds in this:

tb ~ Drive Cmpx = 145-145-165-185 / Jerk Complex = 115-125-135-145-155-165-175

TnG C&J = 155 (w/Belt) (25s-28s-25s-21s-18s / Man set 3, 4 & 5, mentally brutal...I thought of Brehm just kicking my butt if I quite here!!!
195 (12) / 235(6) / 265(3) w/ Belt
Free Agent = 32:11
1* = 4:56 (7-7-4-3 / 15 / 3-3-3)
2* = 11:06 (6:10 = 12-6-3 / 15 / 3-3-3)
3* = 17:10 (6:04 = 6-6-3-3-3 / 9-6 / 3-6)
4 = 22:00 (4:50 = 15-6 / 15 / 9)
5 = 27:10 (5:10 = 6-6-6-3 / 12-3 / 6-3)
6 = 32:11 (5:01 = 9-9-3 / 10-5 / 9)
* = Mask On!!! / Could not keep it going with the mask so took it off after 3 rnds!

Rumor has it Brehm is in WR... Saturday WOD???

Some Work...but not all...

Wanted to do this whole thing, but had to go for dentist, then the day got away.

Warm-Up ~ Mobilize

-----------------

C&J Complex

On the 3m x 5:

50 D/U

2 Power Cleans

2 Front Squats

2 Push Jerks

------------------

SNICKERS

30-20-10 For Time:

Power Cleans

Front Squats

Push Jerks

(95/65)

-----------------

Capacity Builder

On the 4m x 4:

9 Devils Press (50/35)

24/18 Cal Row

Wolding ~ 75 Singles & 95-105-115-115-125 / 29:43 (4:43 10's)

tb ~ 50's UB + 135-145-155-165-185 / 15:32 (7:00 / 13:05 / 15:32) / No Cap Builder

30's = 6-6-6-6-1-1-1-1-1-1+21+6-12-12 (7:00)

20's = 1-1-1-1-4-1-1-1-1-4-1-1-1-1+20-15-5 (6:05)

10's = 1-1-1-4-1-1-1+10+10 (2:27)

Good Day Mate!

Started with some Gymnastic Work, then hit this with Val & Mitch...

Mobilize

--------------------

Gym SkillZ

AMRAP in 7m (for Practice):

5 C2B Pull Ups

10' HS Walking

5 Strict TTB

10' HS Walking

--------------------

GYM Conditioning

AMRAP in 90s:

12 Bar-Facing Burpees + Max Ring MU

60 seconds Rest

9 Bar-Facing Burpees + Max Ring MU

60 seconds Rest

6 Bar-Facing Burpees + Max Ring MU

2 Mintues REST & Repeat w/ Bar MU!!!

------------------------

GOODIE BAG

For Time:

800m Run

60/40 Cal Bike

40 TTB

200m Run w/ Med-ball / D-Ball / Rucksack / some type of wt.

40 Step-Ups w/ wt from above (24/20)

60/40 Cal Bike

800m Run

Val ~ XX / XX / 33:??

Mitch ~ XX / XX / 34:07

tb ~ 2 Rnds...fell about 3-4 times on HSW...2-3 "walks" / 

Ring MU = 3+1 / 3+3 / 3+2+1 // Bar MU = 4 / 4+2 / 3+3+2 ... man did I tire out on rings FAST!

34:05 ~ Breakdown below...

Run #1 = 4:28 (w/ mask on)

Bike #1 = 5:42 (w/mask on)

TTB = 25 + 15 (w/ mask on)

Took mask off... 200m w/ 50# D-Ball

40 step ups = 10 - 15 - 14 - 1 (ball dropped on last one...SOB!!!)

Bike #2 = 6:18 (no mask)

Run #2 = 5:07 (no mask, about 6-8 Run-Walks)

Rhinelander Weekends...

Really can screw things up...

Need to start doing workouts up there, but relaxing and walking, paddleboarding has been great for Friday & Saturdays!

Might get a few more in now in August... Unprecedented times! No football in August! WOW...

Here we go...

Different variation of Squat for me this week... 

20 RM... sometime...

Warm-Up ~ Mobilize

--------------------

SNATCH COMPLEX Warm-Up/Primer

Every 2m x 4:

3 Muscle Snatches

2 Snatch Balance

1 High-Hang Squat Snatch

-----------------------

SQUAT-SNATCH STAMINA

OTM x 5:

5 x T-n-G Squat Snatches

----------------------

CATCH & RELEASE

On the 4m x 5:

50' DBL DB Lungewalk (2 x 25')

21/15 Cal Row

12 Kipping HSPU

9 Deadlift (225/155)

tb ~ 95-105-115-125 / 135# Across for TnG / C&R - completed

TnG = Set #3 got tough, then mentally had to grid for #4 & #5...was really good for me

C&R ~ 35# DB's / Row Time / HSPU / DL (time left for Rest)

30-20 / 1:02.3 (1:51.2 ave) / 12 / 6 UB w/ Belt (25s)

25-25 / 1:06.6 (1:54.2 ave) / 12 / 3-3s no belt (15s)

25-25 / 1:05.3 (1:53.7 ave) / 10 / 3-3s no belt (5s)

30-20 (BWT, no DB's) /  1:05.6 (1:53.8 ave) / 10 / 6s no belt (15s)

30-20 /  1:13.6 (2:00.2 ave) / 10 / 6 UB no belt (done at 3:53!)