Snatch + Lunge/Squat + KB swing/Burpee/Double under

Strength:
1.) 5 sets of 2 Position Snatch (Floor + Hang) @ 80-85% of 1RM. Rest 90 seconds.
2.) 5 sets of 3/6 Front Squat/Back Squat @ 80-90% of 1RM Front Squat
Front Squat x 3 then rack to the back and Back Squat x 6 with no rest between FS/BS.

Snatch
No sure. I'd guess ~150

Squats
Did 3 lunges, alternating, per leg, with bar in back rack in place of front squats
165

Conditioning: Three Rounds for Reps
1 Minute Russian Kettlebell Swings
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

136/126/130

Snatch + Clean and Jerk + Backsquat

Oly Lifting: Snatch, Clean and Jerk
1.) Snatch – 15 minutes to a 1 rep max.
2.) Clean and Jerk – 15 minutes to a 1 rep max.

Snatch - 150
Didn't really have enough time

Clean and jerk - 195
Missed the jerk, then clarked, then hit it. Clarked 205 twice. Glad I could do it at all with my shoulder.

Strength: High Bar Back Squat
5 sets of 5 @ 80 – 85% across.

240

Snatch balance/Overhead squat + BB Row + Pushup/Ab wheel

Heaving snatch balance + overhead squat
Hit 145. Slightly less embarrassing than yesterday's failure at 135. Really uncomfortable on the wrists.

Barbell row sets of 5
135-155-165-170-175

KB one arm bench row, 1.5 pood
10 per arm, 1 set

20*/15-15/10-10/5
Push up
Ab wheel

Minimal rest
*I think this was actually 25

Snatch + Snatch balance/Overhead squat + Deadlift/Box jump/Rung dip

Strength: Snatch
1.) 5 sets of 2 Position Snatch (Floor + Hang) @ 85% – 90% of 1RM. Rest 90 seconds between sets.

Worked up to 150, straps

2.) 5 sets of Heaving Snatch Balance + Overhead Squat @ 80% – 85% of 1RM. Rest 90 seconds between sets.

Hit 125, missed 135, ran out of time

Conditioning: For Max Reps
AMRAP in 3 Minutes
5 Deadlifts 225/135 (50 – 60% of 1RM)
5 Box Jumps 24/20
5 Ring Dips
Rest 1 Minute
AMRAP in 2 Minutes
5 Deadlifts 225/135 (50 – 60% of 1RM)
5 Box Jumps 24/20
5 Ring Dips
Rest 1 Minute
AMRAP in 90 Seconds
5 Deadlifts 225/135 (50 – 60% of 1RM)
5 Box Jumps 24/20
5 Ring Dips

Reps:
75-66-?

Airdyne

Airdyne, 20mins easy

Snatch + Clean and jerk + Barbell row + Farmer's carry/Pistol/Muscle up

Snatch complex - work to 1RM
Snatch + snatch from hang below knee + overhead squat

150
It was a real struggle, kept missing the hang snatch, several times missed it back. Used straps. Probably could have gone up. 150 might be a PR from the hang.

Clean and jerk complex - work to 1RM
Clean pull + power clean from hang above knee + front squat + jerk

Shoulder hurt on 155. Did 160 w/o the front squat

Barbell row, sets of 5
135-155-160-165-170

Conditioning
Farmer's carry, 55lbs/side (heavy)
5 pistols per leg
3 muscle ups

Did 3 rounds with a decent amount of rest. Felt like the skin on my hands was going to rip off on the third farmer's and had to put it down several times. Muscle ups went pretty well, though.

Power snatch + Bench press + Sled

Power snatch doubles
135.. probably hit 3 doubles
Failed 145 a few times, hit 135 again, failed 140 a couple times (current power snatch PR, didn't hit it today), back down and hit 135

Bench press
5x3 at 160lbs

Sled
-With 90lbs
Sprints
Walking
Backwards walking
Rows
-With 45lbs
Ankle weighted high steps

Snatch + Overhead squat + HSPU/KB swing/Burpee

Snatch – 15 Minutes to 1RM
160

Overhead Squat
3 Sets of 3 @ 80 – 85% of 1RM

170(F)-165-165(1,F)-135
This was way harder than I thought it was going to be. 165 was brutal for the triple I made, especially on the wrists.

Conditioning: Three Rounds for Reps
1 Minute Max Effort handstand pushup (kipping OK, used ab mat w/o plates)
Rest 30 Seconds
1 Minute Max Effort Kettlebell Swing 53/35
Rest 30 Seconds
1 Minute Max Effort Lateral Burpees over the Bar
Rest 30 Seconds

156 reps

Bunch of crap + Back squat/Ring row/Ring dip

15 Minutes of GOAL Work
Many of you established goals as part of the Fall Challenge, it’s time to get to work on them. If you do not have goals, it’s time to establish them.

Not sure what to do with this. Did some Sott's presses, working up to 75x5 I think. Did a couple of muscle ups and handstands. Mostly tried to find things that didn't hurt my shoulder after really irritating it yesterday with front squats.

WOD: Seven Rounds for Time
7 Back squats, 155, from rack
7 Ring Rows
7 Strict Ring Dips

9:something

Clean and jerk + Front squat + Wall ball/Toe to bar/Box jump/Run

15 minutes to establish 1RM Clean and Jerk

195. Got under 205 after Clarking it the first time but couldn't stand it up.

2.) 3 sets of 3 Front Squats at 80 – 85% of 1RM

200, no belt. Very painful on shoulder.

Conditioning: AMRAP in 10 Minutes
10 Wall Ball Shots 20/16
10 Toes to Bar
10 Box Jumps 24/20
Run 200m

4 rounds + 2 box jump

Snatch + Row

A/B complex, taking a minute or so between
A. High pull + high pull + snatch
B. Snatch + snatch from hang above knee

125-135(F*)-135(F**)

*Missed snatch in A, caught it and lost balance. Missed hang in B, slightly in front.
**Failed Snatch in B three times

Row
1:00 on/1:00 off x 6 (damper 4)
Meters
285
284
284
282
280
279

Clean + Front Squat

Clean
Worked up to 185, missed 195 a few times, hit 185 again, missed 190 a few times. Mostly Clarks, just didn't have it- first day back.

Front squat triples
205-205(F,2)
No belt. This really hurt my shoulder and I called it a day. Apparently the real issue is having a weight in the front rack.

Utah Trip

Trip to southern Utah with my brother and Dad. Did a two night backpack on the west rim in Zion and some day-hiking around the area. Eventually I'll get pictures up!