Monday, March 7, 2016

Monday 3/7

AM
16.2 Re Do - did better!

PM
gymnastics - Done
+
A.  Snatch high pull + Hang Snatch from below knee + Snatch with pause 2” off found; 50x2, 60x2, 70x2 - 85#, 105#, 125#
B  Snatch; 70x2, 80x5 singles - 125#, 145#
C  Front Squat; 70x3(3) 80x5 - 155#, 185#
D  2 minute max legless rope climbs - 3 SADLY

rest as needed

9-15-21
cal row
PS, 75
UB CTB pull ups
9:49


Saturday 3/5

Team training! We did all the things!

One of the workouts was

3 guys then 3 girls

1 mile AB
.75 AB
.5 AB
Then 50 MU as a team

Friday 3/4

I did 16.2 and my soul was crushed!

Wednesday 3/2

AM
gymnastics work - Done
+
A Snatch Sqt Press x 5x3 - 55# - 85#
B Good Morning x 8x4 - 85#
C Weighted Pull up - 5 RM - 40#

PM
4 minute run/row holding 12 sec. off 1K tT pace
rest 45 sec.


x4 rounds
Ran!


Tuesday 3/1

AM
A  Hang Power Clean + PJ; 3+1; 50, 60, 70(3) - 115# - 155#
B  Close Grip OHSQ with pause in bottom; x3x3 - 125#/145#/165#
C  RDLx 6-8x3 - 165#
+
15 sec. no push up burpee box jump, 24/20"
30 sec. sprint on true form
rest 2:30
x2

PM
2 rounds
18 cal AB
15 GHD situps
12 PS @ 95#
6 MU

7:48

Monday 2/29

AM
A  Snatch from blocks @ knee; 50x2, 60x2 - 85#, 105#
B  Snatch with pause @ knee; 70x2 - 125#
C  Snatch; 80x3 singles, 85x3 singles - 145#, 155#
D  C&J; 50x1, 60x1, 70x1, 80x1, 85x1 - 115# - 185#
C  BS; 80x5 - 200#

conditioning
50 pull ups - 1:50
rest time = work time
40 cal row - 2:18
rest time = work time
30 strict HSPU - 2:30
rest time = work time
20 DL @ 135 - :25
rest time = work time
1 minute max double under
125

Friday 2/26

AM
16.1
Blegh

PM
A. Sn + OHSQ; 50x2, 60x2, 70x2, 80x2 - 85#, 105#, 125#, 145#
B  Clean with pause 2” off ground; (3 sec.) 50x2, 60x2, 70x2, 80x1 - 115#, 135#, 155#, 175#
C  FS; 70x3, 80x3 - 175#
+
Met con based around 16.1
**we will discuss this based around what 16.1 is