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

Friday 2/19

AM

Gymnastics work - Done

+

Snatch; 70x1 (EmOmx3) - 125#, 80x1(EmOMx3) - 145#, 85x1(EmOMx3) - 160# went for 180# but missed it behind me!

C&J; 70x1(EmOMx3) - 155#, 80x1(EmOMx3) - 175#, 85x1(EmOMx3) - 185#

FS; 90x1(3) - 200#

+

CFM Team training

16 min AMRAP

15 PS @ 65#

15 burpee box jump

15 CTB

7 CTB shy of 5 rounds

+

35 minute run or row @ HR of 65-70% of max

every 10 minutes do

2 legless rope climbs 

50ft. handstand walk

5 d-ball over shoulder @ 100#

Oops, just did a 35 min AB...didnt even read it HA

Oh well, another time...

Wednesday 2/17

AM

Gymnastics work - Done

+

3 rounds

60ft. heavy farmers walk, 70#

60ft. sled push - heavy

60ft. yoke OH walk

Done

+

45 sec. AB sprint @ max

rest 4 minutes

x3

Done

PM

CFM Team Met con's

Are you fucking kidding me? 13.4/15.5

7 Min Amrap

3 clean and jerk @ 95#

3 T2B

6...

6..

9...

9...

etc.

99 reps

Rest 12 mins

27-21-15-9

Cal row

Thrusters @ 65#

9:01

Slower than last year but felt better. Had some more in the tank.

Tuesday 2/16

AM

Split Jerk  (catch with soft back leg) 50x2, 60x2, 70x2(3), 80x1, 85x1, 90x1, 90+ - 115#, 135#, 155#, 180#, 195#, 205#, 215#, 230# - pr!, miss 240#

Clean lift off; 50x5, 60x5, 70x5, 80x3, 90x2 100x2, 110x2 - From 115# to 225#

BS; 50x5, 60x5, 70x5, 80x5 - 135#, 155#, 175#, 205#

PM

CFM Team Conditioning

5x400m run - Rest 40s - 2:07/2:04/2:04/2:05/2:08

Rest 5 mins

4x400m run - Rest 40s - 2:06/2:05/1:58/1:50

Rest 5 mins

3x400m run - Rest 40s - 1:58/1:59/2:02

Monday 2/15

AM

Gymnastics work - Done

+

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

Snatch + OHSQ; HS; 80% for 1 sn OTM x 3 - Hit 165# then went to 115#

Front Squat with pause in bottom @ 70-80x3x3 -155#, 165#, 175#

+

reverse hyper x 10-12 @ 35% of BS

6 kipping 6” deficit hSPU

6 minute EmOM

Done. Got hard at the end!

PM

12 minute amrap

5 legless rope climb buy in

then arms the following - 

10 db power snatch @ 55# (5/arm)

10 strict HSPU

10 TnG squat cleans @ 65#

3 rounds + 3 or 4 HSPU barf

+

35 min row

7764m