pwr cleans and dips

21 - 15 - 9 power cleans w/95#
30 - 20 - 18 dips
time: 9:43

then
squats 3 x 5
135 x 5
155 x 5
165 x 5

Press, PP, PJ

CFWU
Press warm-up
45 x 8-10
95 x 5 PP

Shoulder Press x 1
115,120,115,115,115

Push Press x 3
115,125,125

Push Jerk x 5s
130 x 5
135 x 5
145 x fail
140 x 5

400s and squats

Run 400 meters
30 Back Squats

Run 400 meters
20 Front Squats

Run 400 meters
10 Overhead Squats

Rx’d Weight for Men/95lbs & Women/65lbs

14:44 as RX'd

middle run was on treadmill with 2 grade at 8.2

row,burpees,run

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

22:00
first time
at Strom Center, run on track

Deadlift

roughly 5 x 5
multiple wu sets
then 215 x 5 for 5 sets

Wall Ball / Rope Climbs

For Time:
50 Wall Ball / 5 Rope Climbs
40 Wall Ball / 4 Rope Climbs
30 Wall Ball / 3 Rope Climbs
20 Wall Ball / 2 Rope Climb
10 Wall Ball / 1 Rope Climb
Rx’d Weight for Men/20lbs & Women/12lbs

Bill 21:05 as RX
Lara 17:21 mod RX

Snatch Practice at CCF

Snatch

1-1-1-1-1-1-1
improved my pull

ended up doing a full squat snatch at 115#
having the platform makes a HUGE difference in confidence

HSPU/PullUp/KBS/SU/Burpees

For time:
30 Handstand Push Ups (w/one abmat) - next time RX
40 Pull Ups
50 Kettlebell Swings (M/24kg & W/16kg)
60 Sit Ups (abmat situps) (had to anchor at around 40)
70 Burpees
don't remember time... 20something?

need to work on stamina w/those sit ups and burpees

(Endurance is oxygen utilization over time, Stamina is energy utilization)

C & J in garage

Clean and Jerks
1 - 1 - 1 - 1 - 1 - 1 - 1

moved up to 125

could've done more on platform, next time...

D/L - 800 21-15-9

165# Deadlift 21-15-9
800 meters between sets
1 - 8:00
2 - 8:31
3 - 6:55
23:26

B2B Tabata Squats at home after work

~ 13!? Needs much work.
Bottom to bottom makes a huge difference in scoring.