Tuesday 2/2

AM

Close Grip OHSQ; 5x3 - 125#, 145#, 165#

165#

Split Jerk with pause in dip; (catch with soft back leg) 50x2, 60x2, 70x2(3), 80x2(3) - 125#, 145#, 165#, 185#

185#

Clean lift off - 3 RM with 3 sec. pause @ knee and perfect clean pull form - Just went up to 215# here

BS; 70x3x3 with 5 sec. pause in bottom - 175#

+

1k row @ 95% effort - 3:51

PM

CFM Team Conditioning

Did the 3 rds of 

21 squat cleans @ 95#

21 CTB

21 cals on ski erg

With Christina and got around 16 mins

then did

6 rds of .25 run on True Form

Monday 2/1

AM

gymnastics work - Done!

1 min max cal on rower

1 min max du

1 min max mu

Round 1 - 17/?/8

Round 2 - 16/75/6

Round 3 - 16/65/8

+

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

Snatch + OHSQ; 70x2, 80x2(3), 85x1(6) - 125#, 145#, 155#

155#

Power Clean (pause below knee for 2 sec.) + PJ; 50x2, 60x2, 70x2, 80x2 - 105#, 135#, 155#, 175#

Front Squat; 2 RM - built to 215#

+

10 minute EmOM

odd = 3 strict deficit HSPU @ 4-6"

even = 15 ball slams @ 20#

Done

PM

27-28-25-21

calorie row 

UB wall ball @ 20#

Not unbroken...13ish mins

rest as needed 

3 rounds

8 bar MU

16 double kb russian swings @ 44# per hand

Around 5 mins

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