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

Wednesday 2/23

AM

gymnastics work - Done

+

Muscle Snatch x 5x4

RDL with 3 sec. pause @ knee x5x3

**after each set do 1 high box jump

+

EMOM x 5 minutes

7 kipping HSPU

Done

PM

2 minute row - holding 10 sec. off 1K tT pace

rest 1 minute

x5 rounds

1:58 - 2:01

Tuesday 2/23

A. Power Clean; 50x2, 60x2, 70x2, 80x2 oTM x 5 - 115#, 125#, 145#, 165#

B  S2OH (PP + PJ + SJ) 3/2/1 x 5 sets.. off feel.. phase in dip for PP + PJ - 120-145#

C  BS; 50x5, 60x5, 70x5 - 125#, 155#, 175#

+

8 T2B

8 sec. AB sprint @ max effort

rest 2 minutes

x4

Afternoon

30 sec. PS @ 55#

30 sec. double unders

30 sec. burpees over barbell

rest 5 minutes

30 sec. thruster @ 65#

30 sec. box jump, 20” with step down

30 sec. run

rest 5 minutes

45 sec. aB sprint @ max effort - Ugh

Monday 2/22

AM

gymnastics work - Done

+

A  Sn from pause @ knee; 50x2, 60x2, 70x2 - 85#, 105#, 125#

B  Sn; 70x1, 80x1 - 125#/145#

C  Clean; 70x2 TnG reps EmOm x 5 -155#

+

EmOM x 5 minutes

3-4 UB muscle ups with a good second lock out for each rep

Fun and did with Christina!

Conditioning

20 cal row

15 CTB pull ups

10 DB Hang squat cleans @ 35# per hand

10 dB push jerks @ 35# per hand

x3 rounds

rest 2 minutes bt. rounds

Done and kinda died!

PM

35 minute AB @ 70% of HR

Done