Saturday 1/30

Such a cluster fuck today...

Power Snatch (TnG reps) 50x3, 60x2, 70x2 (EmOM x 4) - 85#, 105#, 125#

3 position power Clean + SJ; 50x2, 60x,2 70 (10) - 105#, 135#, 155#

Cambered bar Good Morning x 10x3

Bench press x 5x3

+

Team Training

Teams of 6 complete

10 worm thrusters

10 sync bar muscle ups

10 worm clean and jerks

10 def hspu @ 2/4"

+

Teams of 3 guys/girls

30 T2B each

60 S2OH at 155/105

60 D-ball over shoulder 100/70

60 med ball cleans 20/14

Friday 1/29

Gymnastics

+

Snatch; 50x2, 60x2, 70x2, 80x2, 85x2, 90x1(3) - 85#, 105#, 125#, 145#, 155#, missed 165# then got it

C&J; 50x2, 60x2, 70x2, 80x2, 85x2, 90x1(3) - 105#, 135#, 155#, 175#, 185#, 200#, just barely missed 205#

Front Squat; 90x1(3) 

+

Team Workout

7 rounds

7 Thrusters @ 135/95

7 PC

7 burpee over the bar

11:02 BEAT THE BOYZZZ

PM

Minute 1 = 12 cal on ski erg

minute 2 = 10 hollow rocks / 10 arch rocks

minute 3 = 12 cal on rower

minute 4 = 10 sec. negative bar MU

x16 minutes

Done 

Negatives are so weird

supplemental work

BB back ext. x 10x3

kb row x 15/side x 2

Wednesday 1/27

Gymnastics - Didnt test today

+

Jerk Recovery x 2 x 10 sets.. building here - Built to 265# and stayed there for a bit

+

7 minutes

Sled push x 60ft. @ 4-5 plates x 3 sets

Hand over hand sled drag x 4-5 plates x 3 sets

Loaded carry @ 150# x 30ft

Done

+

40 sec. aB sprint @ max effort

rest 5 minutes

x2

Done

PM

CFM team training

21 WB @ 14#

15 strict hspu

7 DL @ 205#

Didnt get my time :/

2 rounds

30 T2B

30 CTB

30 cal row

16 ish mins...

Tuesday 1/26

AM

Gymnastics

Kipping MU test - 11

Kipping def HSPU - 14

Snatch pull @ 185 off 2” deficit x 3x4 **with pause @ 2” off ground - Done

PP + PJ; 50x2, 60x2, 70x2, 80x1(every 45 sec. x8) - 105#, 135#, 155#, 175#

Clean RDL @ 80/90/100% of clean x 10 reps - 185#, 200#, 215#

Back Squat @ 70% with 3 sec. pause in bottom x 3x3 - 175#

PM

Team Conditioning work

2 min run/row at 90-100% AT

Rest 2 min in bwt each x3

x4 Rest 5 mins

Done

Monday 1/25

AM

gymnastics work

+

Snatch + OHSQ; 50x2, 60x2, 70x2, 80x2, 85x1(2), 90x1(2), 80x2 - 85#, 105#, 125#, 145#, 155#, 165#

165#

Power Clean from pause above knee + 2” off ground; 50x2, 60x2, 70x2(2), 80x2(2) - 105#, 135#, 155#, 175

FS; 80x3x5 -155#

PM

45 thrusters, 65#

45 HpC, 65#

21 calories on aB

4:36

UGH

rest 10 minutes

10 legless rope climbs

9:15

Saturday 1/23

Snatch from power position; 50x2, 60x2, 70x2, 80x2 - 85#, 105#, 125, 145#

145# went for a walk twice

Power Clean from 3 sec. pause above knee; 50x2, 60x2, 70x2, 80x2 - 115#, 135#, 155#, 175# 

175#

incline Bench press x6x3 - 85#

Reverse hyper x 8-10x3 @ 35% of BS

+

Team Training

Groups of 6 alternate between synch T2B, CTB, and, HSPU

then

20 worm thrusters

15 strict HSPU

20 worm C&J

15 strict HSPU

then

Teams of 3

30 GHD sit ups each

40 HPC @ 205#/135#

20 burpee box jump overs each @ 20"

Friday 1/22

AM 1

Partner workout -

100 DU

80 BJ @ 20"

60 Thrusters @ 65#

40 KB swings @ 35#

20 medball sit up passes @ 14#

7 something mins

AM 2

gymnastics - Done

+

Clean; 50x2, 60x2, 70x2, 80x2(4) - 105#, 135#, 155#, 175#

175#

Jerk; 50x2, 60x2, 70x2, 80x2(4) - 110#, 140#, 160#, 180#

FS; 80x3x4 - 175#

Cambered bar good morning x 10x3 - Done

+

Team throw down

14 min AMRAP

30 DU

25 WB @ 14# to 10'

20 CTB

15 T2B

10 PP @ 75#

3 rounds + 17 DU

PM

20 min EMOM

Min 1 - 10 Cals on rower

Min 2 - 10 Cals on AB

Min 3 - 15 burpees

Min 4 - 50 UB DU

Min 5 - 10 Cals on ski erg

Notes: I dont really like how I need to time stamp at my mother gym, but I guess I have to if its really going to make or break the team. Workouts felt good today. Did way more than I should have but if you want to be the best you have to do what others arent willing to do.