Bench press + KB swing/Box jump/Situp

Bench Press (Work to a 10 Rep Max)
135lbs
Bench Press (1 Set of 10 @ 95% of 10RM)
130lbs

Bench Press (1 Set of 10 @ 90%)
120lbs

Perform 12 strict pull ups after each working set of bench presses for a total of 3 sets of 12


Metcon (AMRAP - Reps)
3 Rounds for Reps
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 pood
1 Minute Max Effort Box Jumps/Step Down 24/20
1 Minute Max Effort Sit Ups
1 Minute Rest
You must step down on the box jumps, no bounding jumps

284 reps

Paused front squat

Paused front squat - 7s in bottom, 15s in top

1RM - 215lbs

3x3 at 83% - 178.5lbs

Jerk + Clean and jerk

Jerk - work to a heavy set of 5 from the rack
165

Clean + hang clean + jerk up to 175

Did some muscle ups

Snatch + Clean

Snatch pull + 2 hang snatch
150 with no misses
Back offs:
135 (missed second)
135 (made but not beautiful)
140 (missed second)

Clean + hang clean from below knee
5lbs jumps from 155 to 185 with no misses
Missed hang at 190
Back offs
165, 175, 180

Back squat + Run/Overhead squat

Back Squat (Work to a Heavy 5 Rep) - 255

“Sprint Nancy”
5 Rounds
Run 200m
7 Overhead Squats 95/65

7:43

Snatch + Clean and jerk

Snatch pull + 2 hang snatch
150 with no misses
Back offs:
135 (missed second)
135 (made but not beautiful)
140 (missed second)

Clean + hang clean from below knee
5lbs jumps from 155 to 185 with no misses
Missed hang at 190
Back offs
165, 175, 180

Shoulder press + Double under/KB swing/Wall ball

Shoulder Press (Work to a Heavy 5 Rep) - 110
Shoulder Press (Set of 5 @ 90% of Heavy 5) - 105
Shoulder Press (Set of Max Reps @ 50%) - 25 reps at 55lbs

3 Rounds for Reps
AMRAP in 4 Minutes
50 Double Unders
30 Russian Kettlebell Swings 1.5/1 pood
10 Wall Balls Shots 20/16
Rest 1 Minute

531 reps

Deadlift + Power clean/Box jump/Run

Deadlift (Work to a Heavy 5 Rep) - 315
Deadlift (1 Set of 5 @ 90% of Heavy 5) - 285

21 – 15 – 9
Power Cleans 115/75
Box Jumps 24/20
Run 400m

11:14

Paused front squat + Row

Paused front squat - 7s in bottom, 15s in top
1RM - 210lbs
3x3 at 80% - 190

Row 2K - 7:30.9 (PR)

Snatch

Snatch singles up to 150
Missed 155 like 4 times, 2 behind

Slam ball/Windshield wiper/Push up/Row/Ring dip

“Gymnastic Warm Up”
2 Rounds
Beg/Int: 5 x Kick to Handstand; Adv: 10 Sec Handstand Hold (Free, not Wall)
B/I: 10 Paralette Push Ups; A: 5 – 10 Ring Dips
B/I: 10 Second Tripod Stand; A: 10 Sec Frog Stand
B/I: 10 Overhead Squat (PVC); A: Barbell
B/I: 10 KB Deadlifts; A: 10 One Leg KB Deadlifts
B/I: 10 Second Tuck L Hang; A: 10 Sec Ring L Sit

“Tabata This!”
Slam Balls 30/20
Lying Windshield Wipers
Push Ups
Row for Calories
Ring Dips
8 rounds of 20 seconds work followed by 10 seconds rest for each movement. Score equals the total number of reps completed, not the lowest for each movement.

286 reps

Row

2016m row (this was during the fall team rowing challenge)

5x300m row/1:00 rest
1:05.1
1:04.7
1:04.3
1:05.3
1:04.5

501m row

Row + Press

2007m row, about 2:00 pace

Press to 1RM - 120lbs

Front squat + Box jump/KB swing/Wall ball

Front squat (work to 1RM) - 245
Took a couple shots at 256 for the PR, but I was not feeling great.

3 Rounds for Reps
1 Minute Max Effort Box Jumps 24/20
1 Minute Max Effort Russian Kettlebell Swings 1.5/1 Pood
1 Minute Max Effort Wall Ball Shots 20/16
Rest 1 Minute
239 reps

Snatch + BB row + Back extension

Snatch + hang snatch
155 after one miss
Hit 160 from the floor after one miss, no shot at the hang

3x8 Pendlay row, 155lbs

3x10 back extension/hip extension, 45lbs bar

Good morning + Run/Deadlift

3x8 good morning, 120lbs

5 Rounds
On the 3:00
Run 400m
7 Deadlifts @ 50% of 1RM
Record times for each round.

1:50
1:48
1:46
1:48
1:52

Push press + Row/Power clean/Ring dip/Box jump

BUY IN: 5 MINUTES
Choose one and work to an unbroken set of:
Max Distance Handstand Walk
Max Effort Handstand Shoulder Touches
Max Handstand Hold (Wall)

5x3 push press, 135lbs

For time:
Row 750m
Then 5 Rounds
5 Power Cleans 135/95
7 Ring Dips
9 Box Jumps 24/20

8:34

Lunge + Pull up/Wall ball/Double under

3x8 (4L, 4R, not alternating) Front rack lunge, 195lbs

AMRAP in 9 Minutes
10 Pull Ups
15 Wall Ball Shots 20/16
30 Double Unders

5 rounds + 25 reps

Snatch + Clean and jerk + BB row + Front Squat + Row

Snatch pull + snatch + overhead squat
135-145-150(I think after 2 misses)-155-160-150(after 1 miss)-145

Clean and jerk single
185 (after 1 miss)
Missed jerk at 190 twice, then missed the clean and decided to move on.
I probably need to do a real wave on the C&J after I snatch instead of starting with 135

Pendlay row, 5s
155-170-170-165-160

Front squat, 5s
185-200-210-100

Tried to do some rowing intervals
300m/30s rest
The third interval was still fast, but it hurt a lot and I wimped out. I usually do 1:00 rest between when I do 300m
1:00.7
1:02.7
1:02.7

Snatch + Front Squat

Snatch double (no straps)
Worked up to 150, hit first at 155

4x5 front squat, 190lbs

Snatch + Clean + Front Squat

Snatch + hang snatch up to 155

Clean + hang clean up to 185, 190 is a bitch from the hang sometimes, but 185 used to be, so there's that...

4x5 front squat, 190lbs
The first set might have been 4 reps, not totally sure

Deadlift + Deadlift/Push up/Box jump

Dynamic effort deadlift
EMOM 7, 1 deadlift
285lbs

7 Rounds for Time
9 Deadlifts 185/125
12 Hand Release Push Ups
15 Box Jumps 24/20

11:39

Lunge + Front squat/Push up

3x8 (4L, 4R, not alternating) Front rack lunge, 190lbs

AMRAP in 8 Minutes
3 Front squat, 115lbs
6 Push ups
6 FS
12 Push Ups
9 FS
18 Push Ups
12 FS
24 Push Ups
Continue adding 3 reps to FS until time is up. Push ups = 2x squats

111 reps

Snatch + Clean and jerk + Press

Snatch to max
Hit 160
Missed 155 twice and 160 once. I wasn't feeling very fast, but the pull felt fairly strong. Donny would say that I need to sleep more.

Clean + 2 jerks up to 185
Couldn't hit the jerk at 190. 185 might have had a little press out, but I danced around with it a bit and didn't have any nerve pain, which is good.

Press - 5RM
I think I hit 105. I decided to keep going and tweaked my neck on rep 3 of 110 and had to stop.