Tiger Blood

40 Burpees
Burgener WU Clean & Snatch

OLY
Work to a Heavy Single of Heaving Snatch (pause for 2 sec just below knees)...

Stregnth
Back Squat 3 x 6 (across)

Tigers Blood
3 RFT~
400m Run
10 Clean & Jerks (135#/95#)

Wendt ~ 165# / 275# / 8:35
tb ~ 185# / 265# / 10:37

B Strong...Late Start

Warm Up
Every 3 Minutes... Run a 400 (4 times)

Strength
4 x 8 UB Clean (climbing)

Strength
3 x 10 Bench Press (climbing)

Strength Cond
5 RFT ~
5 Front Squat...choose wt
5 Wt. Pull Ups...choose wt
5 Wt. Dips...choose wt

Conditioning
2 RFT ~
20 Thrusters (95/65)
20 Pull Ups
20 Wall Ball (20/14)
20 Cal Row

Val did the warm-up...
tb ~ 135-155-175-195 / 145-160-175 / 9:06 / 16:08

Partner!

Val was in today...
I miss living with a partner...
It was fun...

Strength
Work to a heavy set of 3 for Sumo Deadlift

Three times a Lady
3 RFT ~
60 D/U
30 Cal on Bike
15 Deadlift (245#/165#)

Val ~ 155 (green) / 16:07 (30 cal Row / 155#DL)
tb ~ 315 (green) / 13:40

Lots of time...

With a running clock...

5 Minutes at each to find a Heavy Single

0:00...Front Squat

5:00...Muscle Snatch

10:00...Overhead Squat

15:00...Snatch Balance

20:00...Squat Snatch

25:00...Front Squat

Tootsy Roll

15 OHS + 15 C2B

15 Squat Snatch + 15 C2B

15 Front Squat + 15 C2B

15 Squat Clean + 15 C2B

tb ~ 275/155/250/205/205/285 / 16:02

Need to "game" the tootsy roll better... 8 reps per minute would be 2 minutes faster than what I did this in...

RM

Means Rep Max..

After two intense days...we go for our 1RM is the Oly Lifts...

NICE!

Snatch
1RM

Clean & Jerk
1RM

Conditioning
EMOM x 10min:
odd = 5 Front Squats
even = 10 HSPU (get as many strict as possible)

tb ~ 205# (on 3rd attempt, w/ belt) / 225# (missed 245#-1 attempt) / 185# FS, 3+7, 3+3, 3+5, 2+2
First # is strict HSPU, second is Kipping...

WOW... Well, yesterday at 3pm I started to have a cramp in my Hammy, then straighted leg out and felt the quad get started... Tightened everything up and the stomach cramped... Specifically the Rectus Abdominus and even more specifically the left 2nd section from the bottom. Really it looked like ALIEN and felt like HELL! It stayed cramped for about 15 minutes and I was sweatting like I do after a mile run, well...400m or so.

I wanted to quit the EMOM after the 2nd round and had a 30sec talk with that LOSER that was trying to get out of work...feeling sorry for myself! See below:
"There is a REST day tomorrow you baby!"
"I know, but this sucks...no PR's in the RM...I feel tired...these are long days"
"Ok...just quit! Go ahead"
"No...I am going to get thru this!"
"Well, then...shut up and go! Finish this!"
"OK"

DEAD Lift

Warm-Up ~ 1 Mile Run (not the best idea for today, but we do what we do!)

Strength
Deadlift ~ Work to a Heavy Double with Bands

Conditioning
4 RFT ~
500m Row
400m Run
30 GHD Sit Ups

Conditioning 2
4 RFT (individual times) ~
30 Cal Bike
60sec b/t rnds

Val ~ 185# w/ Purple (185# w/ green = 1 rep)
tb ~ 275# w/ Green / 29:51...poor (3 minute 400's for #2 & 3) / 2:00(20)-2:46(15)-1:56(18)-2:00(17)
Bike (*) was the "gear/setting" it was on!

Eh...Chief!

Skipped Monday due to Football Check-In...

So we will be a day behind this week...Need to get the stress out

Quick Warm-Up...

Snatch Complex
Work to heavy set of:
1 Power Snatch + 1 Squat Snatch

Strength
3 x 6 ~ Back Squat

The Chief (past HERE)
5 Sets of the following:
AMRAP in 3min:
3 Power Cleans (135#/95#)
6 HR Push Ups
9 Air Squats
1 Min Rest b/t Sets

tb ~ 185# (195# Pwr + / Sqt -) / 245-255-265 / 5+5 - 5+3 - 5 - 5 - 5+1

Did not look at the past before the wod...goal was minumum of 5 Rnds each set time... Thought I might get 6 on first one, but after Rnd #4 I was wiped...,