Good morning + Back extension + Open book

5x5 good morning, 115lbs
2 sets of 15 back extension/hip extension, 2nd set with 15lbs plate
3x10 open books, "heavy" band

Glute Bridge + Step up

Glute bridge
10s hold
10 reps up and down with pause
10s single leg hold, each leg
5 reps up and down with pause, each leg

Set 1 on floor, sets 2-3 with feet on char. I'd guess ~18" high.

Step up
up to 2nd stair step
3x15/leg

Back extension/Glute bridge + Airdyne

A/B 15/15x3
A: Back extension + hip extension
B: Glute bridge w/ band around knees

15lbs plate held on back for A
Empty BB for set 1 of B, 95lbs BB for sets 2-3

5 or so mins on airdyne

Airdyne

Airdyned for ~8mins
Spent like 10mins fixing the seat and tightening the arms

Airdyne

Airdyne
10mins or so warm-up
Rest 2-3 mins
5, or maybe 6 rounds of 1:00 hard, 1:00 easy
5mins or so cool down

Push press + Run/Shoulder to overhead/Toe to bar

Toes to Bar Skill Work
5 sets of 3 Strict Progressions
1 Knees to Chest
1 Knees to Arm Pits
1 Knees to Triceps
1 Knees to Elbows
1 Toes to Bar
Move through progression as far as you can in 5 sets of 3.

This really sucked

Push Press (3 Sets of 5 Working Up)
3 Sets of 5 Push Press, working up if necessary. Record highest set achieved.

125-135-145

Metcon (Time)
For Time
Run or Row 800m
Then 5 Rounds of
10 Shoulder to Overhead 115/75
10 Toes to Bar

8:54
Strained rhomboid on right side in round 3, I think

Snatch + Hang power snatch/Overhead squat/Box jump

Snatch (Work to a Heavy Double Snatch)
Take 20 Minutes to work to a heavy set of two snatches. This is not touch and go, you may reset between lifts.

145
Missed second at 150 behind

Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
3 Hang Power Snatches 115/75
5 Overhead Squats
7 Box Jumps 30/24

8 rounds

Double under + Back squat + Double under/Wall ball/KB swing

Metcon (AMRAP – Rounds)
Buy In: Mini Flight Simulator AMRAP in 3 Minutes
Rx = 1 – 2 – 3 – 4 – 5, etc Unbroken Double Unders
Rx+ = 5 – 10 – 15 – 20 – 25, etc

Hit 45, I think

Back Squat (3 sets of 5 @ 75% of 1RM)

225

Metcon (AMRAP – Reps)
Three Rounds for Reps
1 Minute Max Effort Double Unders
1 Minute Max Effort Wall Ball Shots 20/16
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 pood
Rest 1 Minute

461 reps

Snatch + Clean and jerk + Snatch pulls

Snatch + hang snatch up to 150
Back offs at 135 and 140

Clean + hang clean + jerk up to 185

Deficit snatch pulls on 45lbs metal plate, triples
135-145-165-165

Pull up/Push up

Weighted vest
5 pulls ups, 30lbs
5? push ups, 30lbs
5 pull ups, 30lbs
10 push ups, 30lbs
5 pull ups, 36lbs
10 push ups, 36lbs
4 (failed 5th) pull ups, 36lbs
10 push ups, 36lbs

Back squat + Burpee/Overhead squat/Muscle up

Back Squat (1 Rep Max High Bar Back Squat)

290
Failed 300 twice, didn't try 295 (current PR)

Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes
10 Bar Facing Burpees
5 Overhead Squats 115/85
2 Muscle Ups

5 rounds + 15 reps

Airdyne

Total of ~18mins, pretty light

Snatch + Clean and jerk + Pullup/Push up

Weightlifting: Snatch, Clean & Jerk
15 Minutes to a 1RM Snatch
15 Minutes to a 1RM Clean & Jerk

160
215 (PR)

Pretty happy with this. Haven't snatched 160 in a while, I think. 215 went pretty well.

Conditioning: EMOM for 10 Minutes
5 Chest to Bar Pull Ups
10 Push Ups

Completed

Double under + Back squat + Double under/KB swing/Box jump

Buy In: Flight Simulator AMRAP in Three Minutes
Beginner: 1 – 2 – 3 – 4 – etc. Unbroken Double Unders
Advanced: 5 – 10 – 15 – 20 – etc. Unbroken Double Unders

Finished round of 45, I think

Strength: High Bar Back Squat
4 Sets of 1 at 90 – 95% of 1 RM

285

Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
20 Double Unders
15 Russian Kettlebell Swings 1.5/1 pood
5 Box Jumps 24/20
Rest 1 Minute

413 reps

Snatch

Chest bump + snatch up to 145
Single up to 155
Triple at 125
Double at 130
Single at 135

Snatch + Clean and jerk

Snatch
140

Way off today apparently. I don't know what the last time was that I couldn't snatch 145, or even really come close. Oh well.

Clean and jerk
185

Got buried by 195 twice. Pull was alright but legs pretty fried from squats and lunges yesterday. Probably should have done powers today.

Front squat/Back squat + BB lunge

Strength: Front Squat + Back Squat
4 Sets of 2/6 Front Squat + Back Squat at 85% of 1RM Front Squat

205

Conditioning: 40 Front Rack Barbell Lunges 135/95
Every Minute on the Minute 20 Double Unders

2:40

Muscle ups + Deadlift + Power clean/Box jump/Wall ball

Buy In: Skill Work
Muscle Up Progressions

Strict triple, strict double, kipping double, not sure what else.

Strength: Deadlift
4 Sets of 1

345
Tried to make it look not like garbage (i.e. the turtle pull), so I didn't go nuts.

Conditioning: Four Rounds for Time
5 Power Cleans 155/105
10 Box Jumps 24/20
15 Wall Ball Shots 20/16

8:25
I suck at power cleans. Legs were fried on the box jumps in like the second round.

Push press/BB row + Burpee/Shoulder to overhead/Toe to bar

Strength: Push Press and Barbell Row
A. Push Press: 5 sets of 3
B. Barbell Row: 5 sets of 5
Alternate between A and B.

150 push press
165 row

Conditioning: For Time
Row 750m
Then Four Rounds
5 Burpee Lateral Hops
10 Shoulder to Overhead 115/75
15 Toes to Bar

10:16
Did mostly push jerks, but some push presses. Abs started cramping in like round two.

Back squat + Goblet squat/KB swing/Double under

Strength: High Bar Back Squat
4 Sets of 2

265

Conditioning: Three Rounds for Reps
AMRAP in 3 Minutes
5 Goblet Squats
10 Russian Kettlebell Swings
20 Double Unders
Rest 1 Minute

142-142-141
1.5 pood