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10.16.2017 Monday
WU: Run 400M then 2 Rounds
10 PVC Passthru's
10 PVC OVH Squats
5 Pull-ups

1 x 1 Power Snatch Emom
6min. EMOTM:
5 Touch & Go
Power Snatch
*Build to a heavy set of 5* 75lb Here
then...
6min. EMOTM:
1 Power Snatch
*Build to a heavy single* worked to 95lb here

1 x 1 Front Squat worked to 175lb here. Been awhile since I hit 175.
Take 10 minutes to work up to a heavy Front Squat

WOD:
Score Type:: Total Time / 15Min Cap

20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

worked with 65lb. got 134... 16 PU short.. ran out of time :confused:

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Back from working 3 days in downtown SF.
10.19.2017 THursday
WU:
80 SU
20 Lunges
15 DB Push Press

Strength

Score Type:: Total Weight
Every minute, for 4 minutes (4 sets):
High Hang (Squat) Clean x 2 reps
followed by…
Every 2 minutes, for 4 minutes (4 sets):
Hang Squat Clean x 1 rep
followed by…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps @ 85+%

1 x 1 1 Rep Max Hang Squat Clean got to 145lb Here

WOD:
15 Min Amrap
8 single arm db push press (8 each arm)(40/25)
15 Toes 2 Bar
40 Double Unders

I got 5 rds+10DB Press.

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Mon 16Oct:
Short workout:
Kb one arm press:
8kg Kb:
5,5,5,5reps
16kg Kb:
5,5,5,5reps
24kg Kb:
3,5reps
16kg Kb:
5,5reps
8kg Kb:
5,5reps
Db hammer curl:
30/12kg db,s (ca27lbs)

Tue17Oct:
Hang db snatch:
6kg db
5,5,5,5 (part of the warmup)
Kb swing:
10reps - 8kg Kb
10, 10reps - 16kg Lb
10reps - 24 kg Kb
Then EMOM 20min:
10/24kg Kb, each other minute 4/32kg Kb

Thu 19Oct:
Bike 15min
C2row:
5000m - 21:46min

Fri 20 Oct:
Got a flu... Vitamin C, zink, garlic...hopefully a short version...

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Jan-I hope you feel better quickly. The flu sucks.

Yesterday-Bouldered at Rock Mill with Jeff. I hadn't been there for awhile so all the problems were new. Fun.

Today
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

4 sets of:
Bulgarian Goat Bag Swing x 10 reps 53, 62, 71, 88#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
Wall Handstand Hold x 45 seconds
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

15 kettlebell swings 44#
5 goblet swings
3 dips
10 rounds
18:45-Took my time

5 forward rolls
5 Right shoulder rolls

5 Left shoulder rolls

3 Cartwheels facing one direction

3 Cartwheels facing the other direction
I need to work on my tumbling.

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Get Better Jan!!
10.21.2017 Saturday

WU:
Run 800M
then 20 Lunges, palms up, overhead
20 Airsquats
Run 400M
10 push-ups
Run 1 Lap (150M)

16EMOM Clean & Jerk
75-85LB

WOD: Partner WOD:
Run 800M
50 Cleans
Run 400M
40 Cleans
50 Wall-balls
Run 400M
35 Front sq.
24:45

Then spent 10-15Min working on Sq Snatch

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10.23.2017 Monday Got stuck at work late and was only able to do the WOD:

WOD:
Rounds and Reps

AMRAP 15 Minutes:
20 Dumbbell lunges (40/25) 20lb for me
15 Burpees
Run 1 Lap

I got 4 rds +11

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10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

TGUs x 2 each arm 35, 44, 53, 62, 71#
30 seconds rest
Floor Press x 10 reps 53# KBs
30 seconds rest
Elevated Hip Extensions x 10 reps 0, 10, 15, 20, 25#
30 seconds rest
5 rounds

The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes.

1 strict ring muscle up
10 wrist extension w/Flexbar
5 rounds

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10.24.2017 Tuesday
WU: Run 400M then 3 Rounds
60 SU
30 sec. max Row
30 sec. plank hold

Five sets of:
Bench Press x 3 reps got to 125lb....
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 5 reps
Rest 2 minutes

WOD:
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

THIGHS and CHEST should touch the ground on each push up!
I was able to RX this one. got 46 PU. My runs went 1:35, 1:27, 1:26, 1:25

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Keep up the Good work Gents!!
10.25.2017 Wednesday
WU: Run 400M then 2 rounds

Strength
Score Type:: Total Weight
A.Every 2 minutes, for 6 minutes (3 sets):work to 105Lb
Hang Clean + Clean + Jerk @ 60-65%
B.
Every 2 minutes, for 10 minutes (5 sets): Worked to 135lb.
Clean & Jerk

WOD:
30 HSPU / Seated DB Press @ 20lb
30 Deadlifts (135/95#) @95lb
30 Ring-Dips
30 Power Cleans (135/95#) @ 95lb
12:53.... the last 20 cleans "Worked" me!!

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10.26.2017 Thursday
WU: Run 400M then 3 Rounds
10 PVC Pass-thurs
10 PVC Thrusters
10 Ring rows

5 x 3 Overhead Squat 65-125lb
hit a PR on this one today 125lb.

WOD:
2 Rounds:
35 Pull-Ups
25 Thrusters (95/65#) @65lb for me
15:09 lots of pull-ups!!