120409

Outlaw

BB Gymnastics

1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength

1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
1b) 7X3 Thruster @ 70%

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.

Skill/Strength

15 minutes Stone Shouldering practice. WATCH THIS DEMO VIDEO.

Notes: If you have limited experience with a stone, then take this time to watch the video and work on your technique with light stones. If you have are familiar with stone, then go a head and work up to a few heavy singles (DO NOT do many). If you do not have stones please do not ask us what you should use. You may strap bumper plates together, but this will not be the same. If you do not have stones, get some.

Midline

5 minute AMRAP of:

Alternating TGU @ 24/16kg

Results:

BB Gymnastics

1.  Based off 195lb. all sets completed

2.  Based off 260lb.  all sets completed

3.  275lb. (first time doing tempo squats,  I can definitely go higher next time)

Strength

1a.  63#

1b.  170#

Timed: 10:34

Skill / Strength:

No atlas stones

Midline:

13 total reps

120407

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested.

Conditioning (3 parts)

1) 7 minute AMRAP of:

10 Burpees
15 Push Press 95/65#
20 Pullups

*Rest exactly 3 minutes.

2) 5 minutes to establish a 5rm T&G Deadlift.

Notes: All reps must be touch and go. If at any time the barbell stops on the floor, the set is over. The athlete may rest in the up position, only. The BB may not lay on the body to rest.

DO NOT injure yourself by losing neutral spine at any time. This is a test event, not Regionals.

*Rest 10 minutes.

3) Run 1 mile for time.

1.  Based of 195lb.  Failed at 95% x2 but nailed the 3rd

2.  Based off 260lb.  All sets completed.

Conditioning:

1.  Modified (Changed Pull Ups to Box Jumps) 3 Rounds completed + 28 reps

2.  385lb.  Had more left in the tank

3.  5:53

Benchmark, Hero "Pheezy"

Three rounds for time of:
165 pound Front squat, 5 reps 
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups


Time: 13:10 

120406

Outlaw

BB Gymnastics

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.DEMO VIDEO
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.DEMO VIDEO
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

1.  Based off 195lb.  all sets completed
2.  Based off 275lb.  all sets completed
3.  225lb.
4.  245lb.

A.  Clean and Jerk a heavy single
B.  "Helen"
Run 400m
21 KB Swing (53)
12 Pull Ups

C.  Snatch a heavy single
D.  Front Squat 6 x 2 @ 235#

A. 245#
B.  7:49
C.  185#
D.  complete

Rest Day

Rest

12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Score: 128

Rest Day

Rest Day

DL, "Diane"

A. Deadlift 4x4 @ 395#
 B. "Diane" 21-15-9 225lb. Deadlift HSPU

A. =
B. 4:46 (PR)

Benchmark "Whitten"

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Time: 38:34 (PR)

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Workouts worth Logging

Press 3-3-3+
Press: 140 x 7

Front Squat 3-3-3+
245 x 5

Squat Clean and Jerk 2-2-2 (drop and go)
240#

7 RFT:
3 Squat Clean to Overhead (185)
3 Muscle Ups

Time: 8:20

12/12/11 - 12/15/11

A. Back Squat 5-5-5+
270 x 10

B. Press 5-5-5+
130 x 8

C. DL 5-5-5+
350 x 13

Strength / Stamina / Benchmark "Linda"

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. "Linda"
10-1
Deadlift 1.5 BW
Bench Press 1x BW
Clean .75x BW

Weight used:
DL: 255
BP: 170
CLN: 127

A. 137 x 6
B. 370 x 8
C. 15:44

Strength / Work Capacity

A. Back Squat 3-3-3+
B. 5 Rounds:
AMRAP 3:00
5 Hang Squat Snatch (115)
7 Chest to Bar Pull Ups
9 KB swings (70)
Rest 2:00 b/w rounds

A. 285 x 6
B. 7 + 51

Team Workout

A. 3 Rounds Team Relay
100m Sandbag Run
15 GHD Sit Ups
15 Burpees
Rest while other team members go

B. For time:
300 Double Unders
150 Wall Ball
150 Clean and Jerks
150 Overhead Squats
300 Double Unders

A. 9:37
B. 32:34

Rest Day

Strength / Work Capacity / Stamina

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

OCTD Q #3

5 RFT:
8 Bar Facing Burpees
8 Deadlifts (225/155)
8 Toes to Bar

Time: 5:14

Strength / Work Capacity

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Rest Day

Strength / Work Capacity / Stamina

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

OC Throwdown Qualifier #3 / Filthy Fifty

A. 5 RFT:
8 Bar Facing Burpees
8 Deadlifts (225)
8 Toes to Bar

B. "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A. 6:06
B. 20:33

OC Throwdown Qualifier #2

For Time:
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans
24 Pull Ups
9 Squat Cleans
18 Pull Ups

Time: 6:30

Rest Day

Rest Day

Work Capacity / Stamina

For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m

Time: 22:43

Strength / Work Capacity

A. Hang Power Snatch 3-3-3-3-3
B. 21-15-9
Power Snatch (95)
Overhead Squat (95)
C. 3 RFT:
10 HSPU
15 GHD Sit Ups
20 Pistols

A. 160#
B. 5:40
C. 5:40

Work Capacity

3 Rounds:
AMRAP 4:00
15 Wall Ball (20)
9 KB Swing (70)
3 Muscle Ups

Rest 2:00 B/W Rounds

1) 2 + 15 + 4
2) 2 + 15
3) 2 + 15 + 2

OCTD Q #2

"OC Throwdown Qualifier #2"
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans (155)
24 Pull Ups
9 Squat Cleans (155)
18 Pull Ups

Time: 6:56

B4B / OCTD Q #1

A. "Grace"
30 Clean and Jerks (135)

B. OC Throwdown Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps
25 Shoulder to Overhead (105)

A. 1:59
B. 2 + 75 + 50

Rest Day

Work Capacity

A. Every Minute on the Minute do 3 Muscle Ups w/ 20# Vest
Continue until failure

B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups

A. Completed 25 muscle ups
B. 9:58

Work Capacity

A. OCTD Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)

B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups

A. 2 + 75 + 37
B. 7:42

Strength / Work Capacity

A. Front Squat 5-3-1+
B. "Sissy Test"
20-1 KB Swing (70)
1-20 Burpee

R1) 20 Swing, 1 Burpee
R2) 19 Swing, 2 Burpee
R3) 18 Swing, 3 Burpee....

A. 255 x 5
B. 27:59

Rest Day

Benchmark "FGB"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 436

Work Capacity

"Smoking Gun"
7 RFT:
4 Burpee Deadlifts (155)
3 Burpee Power Cleans (155)
2 Burpee Squat Cleans (155)
1 Burpee Squat Clean and Jerk (155)

Time: 8:30

Work Capacity

1-10 Thruster Ladder (135)
10 C2B Pull Ups after each set.

Time: 12:32

Rest Day

Work Capacity

For Time:
50 Double Unders
45 Wall Ball (20)
40 Toes to Bar
35 Bar Facing Burpees
30 KB Swings (70)
25 HSPU
20 Squat Cleans (155)
15 Muscle Ups
10 OHS (155)
5 Prower Pushes 80ft.

Time: 30:42

Strength / Work Capacity

A. Press 5-3-1+
B. Deadlift 5-3-1+
C. 5 RFT:
3 Rope Climbs (15ft.)
6 Man Makers (2x 45lb. DBs)
9 Deadlifts (225)

A. 145 x 3
B. 390 x 3
C. 21:13

Strength / Work Capacity

A. Front Squat 3-3-3+
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)

A. 255 x 5
B. 90#
C. 13:44

Rest Day

Benchmark "DT" / Work Capacity / Stamina

A. "DT"
5 RFT:
12 Deadlifts (155)
9 Hang Power Clean (155)
6 Push Jerks (155)

B. 21-15-9
HSPU
Burpee

A. 9:09
B. 8:02

Strength / Work Capacity

A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00

B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m

A1. 285 x 8
A2. 38
B. 5:40

Rest Day

Work Capacity

A. AMRAP 15:00
10 Wall Ball (20)
10 Toes to Bar
10 Box Jumps (24)

B. #1

A. 10+16
B. 6:21

Strength / Work Capacity

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)

A. 140 x 5
B. 370 x 8
C. 13:59

9/22-10/3/11

9/22/11

A. 10 sets of 10 unbroken kipping HSPU (rest only as long as needed to start and finish the next set)
B. 5 Rounds
3:00 AMRAP
5 SDHP (115)
5 THRUSTER (115)
1 Muscle Up
1:00 Rest bw

B. 15 + 15

9/23/11

‎5 RFT
Run 200m w/(45#/25#) plate
15 Burpees
20 Box jump overs (24/20)
25 Wallballs


9/26/11
A. Front Squat 5-5-5+



9/27
A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 RFT
10 Shoulder to Overhead 165/105
50 Double Unders
Row 500m
A. 130 x 5
B. 350 x 14
C. 11:08

9/28/11
A. 3 Rounds for time:
5 Squat Snatches (135)
10 Toes to Bar
15 Box Jumps
Rest 5:00
B. 3 Rounds for time:
10 Clean and Jerks (135)
5 Muscle Ups
Rest 5:00
C. 20 Thrusters (135)
A. 4:35
B. 6:44
C. 2:16

9/29/11
A. Back Squat 5-5-5+
B. 10-8-6-4-2
Power Clean (185/115)
HSPU
Rest 10:00
C. 21-15-9
OHS (95/65)
Row (Calories)

A. 270 x 9
B. 5:23
C. 5:02






10/2/11
7 RFT
Run 400m
29 Back Squats @ 135

Time: 33:52

10/3/11
A. Shoulder Press 3-3-3+
B. 3 RFT
9 C&J (155/105)
21 KBS (blue/yellow)
42 Double Unders

A. 140 x 5
B. 7:13

Work Capacity

A. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)

B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets

Rest 2 Hours

C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees

A. 17:49
B. 15 + 15
C. 18:07

Work Capacity

A. For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

B. Five rounds for time of:
35 Double-unders
Run 200 meters

A. 9:37
B. 6:42

Rest Day

Work Capacity

AMRAP 10:00
8 Pull Ups
8 Squat Cleans (135)
8 Medball Sit Ups
8 Supermans

Rounds: 6

Benchmark "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 426

Strength / Work Capacity

A. Back Squat 5-3-1+
B. 3 Rounds:
20 C2B Pull Ups
20 KB Swings (70)
20 Burpees
Run 200m
Rest 3:00

A. 300 x 3
B. 2:59, 3:31, 4:30

Rest Day

Work Capacity

3 Rounds
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Clean and Jerk @ 155#
Rest 1:00
In 4:00 Run 400m 1x
Remaining Time:
AMRAP Muscle ups
Rest 1:00

Score: 80

Strength

A. Back Squat 3-3-3
B. Hang Squat Clean 3-3-3

A. 280 x 5
B. 235

Rest Day

Rest Day

Competition: NLI

Rest Day

Rest Day

Strength / Benchmark "Flight Simulator"

A. Deadlift 3-3-3+
B. "Flight Simulator"
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5

A. 370 x 7
B. 9:37

Strength / Work Capacity

A. Work Up to Heavy Clean and Jerk
B. 30-20-10 (200m Run after each round)
Pull Ups
2 for 1 Wall Ball (20)

Strength / Work Capacity

A. Back Squat 5-5-5+
B. Work Up to a heavy Squat Clean
C. "unbroken 2.0"
7 RFT
4 HSPU
5 Squat Cleans (135)
6 C2B Pull Ups
7 KB Swing (2 pood)

A. 270 x 11
B. 250
C. 11:29

Rest Day

Rest Day

Work Capacity

5 Rounds
7 Thrusters (170)
Resisted band sprint, 25 yards

Strength / Work Capacity

A. Press 5-5-5+ B. Deadlift 5-5-5+ C. 10:00 time limit Row 1k (buy in) Remaining amount of time AMRAP: 10 Power Cleans (60) Sandbag 10 Lateral Burpees A. 130 x 10 B. 350 x 13 C. 4 + 13

Strength / Work Capacity

A. Front Squat 3-3-3-3-3 B. 3 rounds 4:00 AMRAP, rest 1:00 after each AMRAP Buy in: 1 Rope Climb, 15ft. Run 200m Remaining Amount of Time: 10 Air Squats 10 Push Ups A. 225, 245, 255, 265, 275 B. 9, 6+3, 4+13

Rest

28-30th Rest

Work Capacity

For Time: Swim 100m in Ocean 800m Run in soft sand 200 Air Squats 100 Hand Release Push Ups 100 KB Swings (53) Run 800m in soft sand Time: 32:38

Work Capacity

10 RFT:
100m Run
7 Deadlifts (225)
100m Run
10 Burpees
Rest 1:00

Time: 24:59 (including rest)

Rest Day

Work Capacity

A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups

B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar

A. 9:41
B. 1:28 (best) 2:22 (worst)

Work Capacity

A. 3 RFT:
12 Muscle Ups
75 Air Squats

B. 21-15-9
KB Swing (70)
Burpees

A. 9:45
B. 4:18

Strength / Benchmark CFT

A. Back squat 1RM
B. Press 1RM
C. Deadlift 1RM

A. 350
B. 170
C. 455

CFT: 975lbs.

Rest Day

Benchmark "Isabel" / Work Capacity

A. "Isabel"
For time:
30 Snatches

B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar

A. 2:04 (PR)
B. 10:45

Strength / DE / Work Capacity

A. Bench Press 5-3-1+
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips

A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45

Rest Day

Work Capacity

A. 50-40-30-20-10
Double Unders (unbroken)
10 Burpees after each set of Double Unders

B. For Time:
50 DB Thrusters (2x 40#)
40 Box Jump Overs (24)
75 Double Unders

C. Hold a 1:40 split for max meters on C2 erg (If split goes over 1:40 for 5 seconds or more, workout is finished)

A. 3:24
B. 6:31
C. 449

Strength / Work Capacity

A. Press 5-3-1+

B. Deadlift 5-3-1+

C. 3 sets of Max rep unbroken HSPU

D. 10-1 Ladder for time:

HSPU

Strict Pull Up

KB Swing (70)

A. 132# x 9

B. 380# x 9

C. 13, 12, 10

D. 10:56

Strength / Work Capacity

A. Power Clean 3-3-3-3-3

B. Back Squat 5-3-1+

C. AMRAP 12:00

Unbroken Front Squat Ladder 1-3 @ 60% 1RM

A. 250#

B. 282 x 10

C. 12 + 3

Rest Day

rest

Work Capacity

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Strength / Work Capacity

A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)

A. 185 x 10

B. 195#

C. Failed set 3 round 4

D. 13:30

Rest Day

rest

Work Capacity

A. 8-6-4-2

Power Clean @ 205#

Muscle Ups

B. 5 RFT:

10 Box Jumps @ 38"

20 Unbroken Wall Ball @ 20#

40 Unbroken Double Unders

A. 4:30

B. 12:24

Strength / Work Capacity

A. Shoulder Press 3-3-3+

B. Deadlift 3-3-3+

C. 7 RFT:

1 Rope Climb (legless, 15ft.)

7 Push Jerks @ 155#

Run 200m

A. 125 x 10

B. 360 x 10

C. 12:44

Strength / Work Capacity

A. Back Squat 3-3-3+

B. Every Minute on the Minute 10x Unbroken Pull Ups (10 minutes)

C. 3 RFT:

10 OHS @ 135#

30 Double Unders

A. 270 x 15

B. Completed

C. 2:49

Rest Day

Strength / Work Capacity

A. Dynamic Effort Back Squat 12 x 2 @ 55% 3x bands

B. 10:00 1RM Hang Squat Snatch

C. 10:00 AMRAP (1-5 Ladder) Hang Squat Snatch @ 115#

A. 175#

B. 170#

C. 3 + 6

Strength / Endurance

A. Bench Press 5-5-5+

B. 1RM Power Clean

C. 45:00 AMRAP

Run 400m

20 Burpees

30 KB Swings (53)

A. 175 x 12 reps

B. 265#

C. 7 + 400m + 20 burpees

Rest Day

Work Capacity

‎5 Rounds at 90%. Goal is all sets same time and effort. Want to establish control over the workouts and understand how much you have to give.

35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders

Rest 3:00 bw rounds

1) 1:58

2) 1:57

3) 1:55

4) 1:52

5) 1:50

Strength / Work Capacity / Stamina

A. Press 5-5-5+

B. Deadlift 5-5-5+

C. 5 RFT:

5 Power Cleans @ 205#

5 Push Press @ 165#

Rest 10:00

D. AMRAP 10:00

1 Rope Climb, 15ft.

8 HSPU

10 Toes to Bar

A. 120 x 10

B. 340 x 14

C. 6:52

D. 5 + 6

Strength / Work Capacity

Cycle #2 of 5-3-1

A. Back Squat 5-5-5+

B1. Strict Pull Up (C2B) 4 x 7

Rest 1:00

B2. Front Squat 4 x 10 @ 60%

Rest 2:00

C. NLI Qualifier C

"SSST"

AMRAP 10:00

KB Snatch @ 53#

Rest 4:00

1 Attempt at AMRAP Sec. L-Sit

A. 255 x 11 reps

B. RX, 185#

C. 149 reps, 32 sec.

Update

I forgot to log my training the past few weeks.

PRs.

Pull Ups: 52

Front Squat: 300#