Strength:

A1) 1-1-1-1-1 Rack Jerk

A2) 12 Back Extensions

Conditioning:

Run 800
- 3 Minute Rest/HS Walk
Run 800


Results:


Strength:


A1) 255-275-295-315(PR)-320(f)


A2) Complete


Conditioning:


2:05
- Complete
2:26

Strength:

A) Max Snatch from 1 1/2 Inch Risers

B) 5x1 Snatch of Riser @ 90%

C) 5x1 Clean and Jerk

D) 5x3 Pause Front Squat (3 Seconds on first rep)

Conditioning:

30 Muscle Ups for time

Results:


A) 225

B) 5x1@210


C) 185/205/235/255/275(f)


D) 185/205/225/245/255


Conditioning


4:20 - far from a PR but trying to maintain some gymnastics skill stuff at a higher body weight

Shit happens and I havent been able to get in the gym and have been eating shitty.... bad 3 days moving into a the new apartment tomorrow and hopefully it means back on the wagon...

Strength:

A) 4 Sets of 1 Power Clean + 1 Clean @ 80%

B) Snatch Drop 2x3@70% 2x3@75% x3@83%

C) 5x5 Push Press @ 80%

Conditioning:

7 Rounds 
3 Hang Power Clean @ 185
6 Regional Standard HSPU
9 30inch Box Jumps
12 T2B
-Rest 1 Minute

Once all rounds are completed put on a 20lb vest

10 Min AMRAP Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

P.M

EMOM - Skill and Conditioning Work
For 8 minutes
Odd - 3 TnG Squat Cleans @ 175
Even - 3 Bar Muscle Ups
For 6 Minutes
Odd - 4 TnG Squat Cleans @175
Even - 4 Bar Muscle Ups
For 4 Minutes
Odd - 5 TnG Squat Cleans @ 175
Even - 5 Bar Muscle Ups
For 2 Minutes
Odd - 6 TnG Squat Cleans @ 175
Even - 6 Bar Muscle Ups


Results:


Strength:


A) 220/220/220/220


B) 165x3x2/175x3x2/190x3


C) 5x5@180


Conditioning:


Part 1) 14:15 (1:10/1:19/1:08/1:11/1:07/1:12/1:12)


Part 2) 11 Rounds+5 Pull-ups+2 Push Ups


P.M


Completed all unbroken and felt easy

A.M Strength:

A) 4 sets x 1 Power Snatch+ 1 Snatch @ 85%

B) 5x3 CGBP @ 85%

C) 5x5 Clean Pulls @ 93%

D) HBBS x5@75% 3x5@80% x3@83% x4@81%

P.M Conditioning

A) Work to a Heavy Power Clean + Jerk

B) Games Rope Climb
5-4-3-2-1
Rope Climb
Clean amd Jerk @145/165/185/205/225

C) Froning+
Row 1000 m
10 muscle ups
30 GHD Sit-ups

Results:


Strength:


A) 185/185/185/185


B) 5x3@ 245


C) 5x5@ 275


D) x5@255 3x5@270 x3@280 x4@275




Conditioning:


A) 260 PR  


B) 7:24 - had to change all my weights


C) 7:04 - Muscle Ups were smoked 

Strength:

3RM HBBS - Just a Max for the Day

Conditioning:

10 Rounds
3 HBBS@87% 3RM
3 Parrallette HSPU


Results:


A) 315


B) 14:41 @ 275

Strength:

A) Work to 87-90% Snatch

B) Work to 87-90% C+J

C) 3 TnG Deadlifts

Conditioning:

Amanda:
9-7-5
Muscle Up
Squat Snatch @ 135

Results:


A) 180/190/200/205/210/215/220/225/230/235/240(F) - tied a PR


B) 235/245/255/265/255/245/235


C) 375


Conditioning:
4:41 - Not my best time but my gymnastics has been struggling with the extra weight iv been carrying - getting fat and my Mu's were poo

Strength:

A) 3 Position Snatch 2x1@75% 1x@80% 1x82% 1x85%

B) Snatch Pull 5x5@93%

C) Snatch Push Press 5x5 @ 80%

D) HBBS 6x65% 5x70% 5x75% 3x2@80%

Conditioning:

3 Rounds:
5 Squat Clean to Overhead @ 135
50 Double Unders
5 Squat Clean to Overhead @ 135

- Rest 1 Minute

1 Minute AMRAP Burpees

-Rest 1 Minute

Results:


A) 165/165/180/185/195


B) 5x5@230


C) 5x5@185


D) 220/235/255/270


Conditioning:

12:30


21/21/20 - Burpees 

Mid-Day

A) 15 Minutes Work to a Heavy TnG Double Power Snatch

B) EMOM  for 15 Minutes
2 TnG Power Snatch @90%
2 Box Jumps @36 inches

Evening

A) 3 - Position Clean (floor/below knee/mid-thigh
2x1@70% 2x1@75%

B) Snatch DL
2x7@100% 3x5@105%

C) Front Squat
x6@65%  x5@70% x5@75% 2x3@80%

Conditioning:

10-1 - 3 Inch Deficit HSPU
1-10 - Deadlift @ 225

Results:


A) 200x2 205x1


B) Completed @ 180/36 inch


Evening


A) 200/200/210/210


B) 235/235/245/245/245


C) 6x190/5x205/5x220/2x3@235


Conditioning:


10:03 - Wasn't going for a killer time but really practiced the kipping on the deficit and it improved dramatically 

A) 1 Power Clean + 2 Cleans 2x1@70% 2x1@75%

B) Elizabeth
21-15-9
Power Clean @ 135
Ring Dip

C) Snatch Balance 2x3@70% x3@75% 2x3@80%

D) Isabel
30 Snatches @ 135

E) 5x5 Push Press @ 78%

F) Fran
21-15-9
Thrusters @ 95
Pull-ups

Results: 


A) 200/200/210/210


B) 3:58


C) 165/165/175/180/180


D) 3:07


E) 5x5@ 175


F) 3:40


- No PR's or outstanding times just wanted to see how they felt at a heavier body weight, still focusing on strength while trying to keep some conditioning.

A) 1 Power Snatch + 2 Snatch 2x1 @ 75% 3x1@80%

B)  3 Rounds
18 Pull-ups
5 Cleans @ 185
18 T2B
5 Front Squat @ 185
18 Push-ups
5 Push Jerk @ 185

C) Clean Pulls 5x5@ 93%

D) HBBS 6x@65% 6x70% 6x75% 2x5@80%

E) 9-6-3
Thruster @ 165
Muscle Up

Results:


A) 165/165/180/180/180


B) 12:07


C) 5x5 @ 260


D) 220/235/255/270/270


E) 5:13

A.M

Conditioning:

A)
500m Row
20 GHD Sit-ups
30 Push-ups
20 Box jumps @ 24inch

500m Row
20 GHD Sit-ups
30 Push-ups
30 Box jumps @ 24inch
500m Row
20 GHD Sit-ups
30 Push-ups
40 Box jumps @ 24inch


P.M

Conditioning:

A)
30 Min Bike - easy pace

B)
2:1 Work/Rest
5 HSPU
20 Burpees
7 Deadlifts @ 295 w/axle

C)
Work to a Heavy Single Deadlift w/axle

D)
30 GHD Sit-ups
30 Double Unders
30 OHS @ 95
30 Pull-ups

C)
30 Min Bike - easy pace

Results: 


A.M


A) 17:18


P.M


A) Complete

B) (138/1:29/1:33/1:37)


C) 385


D) 3:06


C) Complete

Yesterday - Monday 7/9/12

Strength:

A) Power Clean + 2 Cleans - x2 @ 65% x3 @ 70%

B) Snatch Balance - 3x2 @ 60% x 3 @ 65% 3x2 @ 70%

C) Push Press 5x5 @ 75%

Results: 


A) 185 - 200


B) 140 - 155 -165


C) Completed @ 170

Today - Tuesday 7/10/12

Strength:

A) Muscle Snatch - x5 @ 60% x 4 @ 65% 3x2@ 70%

B) 3-Pos Clean - 2 set @ 65% 3 sets @ 70%

C) Clean DL- 7x4 @ 100%

D) Front Squat - x8 @ 60% x6 @ 65% x5 @ 70% x3 @ 75% x5 @ 70%

Conditioning:

8 Min AMRAP
5 Power Snatch @ 165
15 T2B
- 4 min rest -
8 Min AMRAP
5 Power Cleans @ 195
15 C2B

Results:

Strength: 


A) 105-110-115


B) 185-200


C) Completed @ 280


D) 175-190-205-220-205


Conditioning:


A) 4 Rounds + 7 T2B
B) 4 Rounds 

Strength:

A) Work up to a Heavy Front Squat Single

B) 1 Power Snatch + 2 Snatch x 2 @ 70% x 3 @ 75%

C) Jerk 2 x 3 @ 70% 3 x 3 @ 75%

D) Clean Pulls 7 x 4 @ 90%

E) HBBS x 8 @ 60% x8 @ 65% x6 @ 70% 2 x 6 @ 75%

Results:


A) 290


B) x 2 @ 155 x3 @ 165


C) 2 x 3 @ 220 3 x 3 @ 235


D) Completed @ 255


E) 205x/220x8/235x6/255x2x6

Strength:

A) 8x3 Block Jerks

B) Work Fast up to a Heavy Triple Clean Deadlift

Conditioning:

21 KB @ 53
21 T2B
5 Snatches @ 135
18 KB @ 53
18 T2B
4 Snatches @ 155
15 KB @ 53
15 T2B
3 Snatches @ 175
12 KB @ 53
12 T2B
2 Snatches @ 195
9 KB @ 53
9 T2B
1 Snatches @ 205

Results: 


Strength:


A) 185-205-235-255-265-275-285-295x1


B) Worked to 315 


Conditioning:


11:27 - No missed reps on snatches  

Strength:

A) 5-5-5-3-3-3-1-1-1-1

B) 3 TnG Clean and Jerk x 5

Conditioning:

Nasty Girls
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Clean @ 135

Results:


Strength:


A) 185-205-225-245-255-265-275-285-295(fail)-300(fail)


B) 135/165/185/205/215


Conditioning:  


5:11 - PR

Strength:

A) 10x1 3-Pos Snatch Pull + 1 Snatch from Hi-Hang

B) 5-5-4-4-3-3 Snatch Push Press

Conditioning:

 20 Minute AMRAP
400m Run
7 Front Squats @ 135
10 HSPU
15 Box Jumps 24 Inch


Results:

Strength:

A) 105/125/145/155/160/165/165/170/175/180

B) 115/145/165/175/185/195

Conditoning:

5 Rounds + 5 HSPU - first 20 minute workout in a long time felt like it too

Strength:

A) Work to a heavy CGBP x 5

B) EMOM for 5 Minutes
Every 30 Seconds for 2 Minutes 3 CGPB @ 185
Every 30 Seconds for 2 Minutes 2 CGBP @ 185
Every 30 Seconds for 1 Minute 1 CGPB @ 185

C1) Safety Bar Good Morning 5x8 - rest 60 sec
C2) Demil Deadlift 5x20 - rest 60 secs

Conditioning:

5 Rounds (with 20 lb/vest)
5 Deadlifts @ 225
10 Burpees

Results:

Strength

A) 230x5 - may have gotten 235 but no spotter and havent bench in a while so played it safe

B) Complete

C1) 65/75/85/85/95
C2) 95/125/145/165/165

Conditioning:

4:22

Strength: 

A) 7x1 1 Power Clean + 1 Full Clean (reps do not have to be unbroken)

B) 7x1 1 Clean Deadlift + 1 Clean from above the knee

Conditioning: 

10 Minute AMRAP

5 Muscle Ups

10 T2B

20 S2O @ 75

50 Double Unders

Results:

Strength 

A) 165/185/195/205/225/235/245

B) 135/155/185/205/225/235/240

Conditioning:

4 Rounds 

- Focusing right now on getting stronger and not so much on my conditioning so trying to keep the conditioning below 12 minutes and the volume on my strength stuff high

Strength

A) Work to a heavy triple HBBS

B) 7x2 (1 Snatch Deadlift + 1Snatch below the knee) = 1 rep

Conditioning

Fran "Plus"
21-15-9
Thrusters @ 115
C2B Pull-Ups

Results:

A) Worked up to 295x3 and 315x2 - legs were pretty tired from yesterday but feels good to get back into lifting heavier

B) 125/155/175/195/200/200/200 - wanted 1 more set but I was catching it forward so cut it early

Conditioning:

5:09 - shit got hard