Price's PR Palace

[Price Goosby]

8/29

6:00 AM

10 Min warm up

Working to heavy snatch from power position
45-95-135-165-185-205-215(FAIL)

"Helen"
3 Rnds
400m Run
21 KB swings 1.5 pood
12 Pull ups

10:04

10 min rest

Bench press
2 Rnds
10 Reps- 95
8 Reps- 135
6 Reps- 165
4 Reps-185
2 Reps- 205

................................................

10:00 AM

5 Rnds
12 Wall balls 20lb
9 T2B
6 Power cleans 185#

9:33

5 Min rest

800m Farmers walk w/ 1.5 good KB in each hand

15 Min rest

21-15-9
OHS 115#
HSPU w/ 45lb plates
Burpee pull ups

[Price Goosby]

6:00 AM

15 Min warm up

Working to heavy double hang snatch
45-135-155-185

12 Min EMOM
Min 1 - 15 OHS @ 115#
Min 2 - 12 C2B Pull ups
Min 3 - 9 Bar facing burpees

1 Mile run

20 min rest

4 Rnds for time
15 Cal row
15 Benchpress 135#

9:49

10 min rest

For time
15 Squat cleans 155#
12 Thrusters 155#
9 Clean & Jerks 155#

6:30

10 Min rest

8 Min AMRAP
4 Lateral bar over burpees
2 Hang power cleans 205#

Total - 12 Rnds

10 min rest

5x5 Ring MU practice, 30-40 secs between sets

[Price Goosby]

9/13

6:00 AM

15 Min warm up

1 Clean & Jerk @ 205 ever 30 secs for 10 mins

12 Min AMRAP
50 Wall balls 20lbs
100 DU
10 Ring MU

Total - 2 Rnds + 21 Wall balls

10 Min Rest

15 Mins of core work

[Price Goosby]

12:00 PM

10 Min Warm up

15 Mins of mobility

12 Min EMOM @ 205#
Min 1-4: 1 Clean
Min 5-7: 1 Clean + 1 Front squat
Min 8-12: 1 Clean + 1 Front squat + 1 Hang clean

5 Min rest

11 Min AMRAP
4 Power cleans 225#
8 Push ups
12 Air squats

Total - 8 Rnds

10 Mins

20 Min E2MOM
1 Benchpress rep @ 205#

3 Rnds
10 GHDSU
16 Dumbbell rows (8 each arm) w/ 45lb dumbbell

[Price Goosby]

9:00 AM

10 Min Warm up

1000m Row
30 Back squat (Bar only)
15 Burpees

10 Mins of mobility

Back squat
2 Rep - 95-135-155-185-225-255
3x3 @ 280

8 Min AMRAP
3 Power snatch 95#
3 Box jumps
6 Power snatch 95#
6 Box jumps
Increasing by 3 reps each round

Total - Round of 18 completed + 4 Snatches

5 Min rest

8 Min Tabata
50% Push up position hold
Abat sit ups

10 Min rest

Front squat
2 Rep - 95-135-155-185-205-225
7x3 @ 245#

5 Min rest

6 Min EMOM
3 Single rep Power cleans @ 215#

5 Min rest

10 Rnds (Not for time, focus is unbroken sets)
10 S2O (Push press if possible) 115#
10 T2B

All sets done unbroken

10 Min rest

6 Rnds
30 Secs on 60 Secs off on Assault Bike
Total - 82 Cals

[Price Goosby]

6:00 AM

15 Min Stretching session

10 Min Warm up

10 Min to establish 1RM OHS
45-135-185-205-225-245-265(FAIL)

5 Min rest

For time
3K on Assault bike
120 DU
60 C2B

10:54

15 Min Rest

Back squat
2 Rep - 135-155-185-225
6x2 @ 256

10 Min rest

16 Min EMOM
Min 1 - 1 Leggless rope climb + 1 Regular rope climb
Min 2 - 2 Strict Deficit HSPU (45lb plate each side)
Min 3 - 3 Ring MU
Min 4 - 4 Weighted Pistols (1.5 Pood KB)

10 Min Rest

10 Min E2MOM
2 Rep Bench press @ 205

1 Mile Run

[Price Goosby]

6:00 AM

15 Min warm up

10 Min EMOM
Odds: 20 Wall balls 20lbs
Evens: 12 Box jump overs

5 Min Rest

14 Min AMRAP
3 Push jerks 185#
200m Run
6 Push jerks
200m Run
9 Push jerks
200m Run
Increase Push jerks by 3 each round until time cap

Total - Rnd of 15s completed + 14 Push jerks

15 Min Rest

20 Min E2MOM
1 Power snatch @ 165#

5 Min rest

4 Rnds
500m Row
15 Push press 135#

12:26

10 Min Rest

3 Rnds
25 GHDSU
15 Hip extensions w/ 25lb plate
2 Min rest

[Price Goosby]

6:00 AM

15 Min Warm up

5x5 Thruster, increasing weight
95-135-155-185-205(Only made 3 and a really ugly 4th rep)

15 Min Time cap
5 Rnds
10 T2B
10 Burpees
1 Min Rest
5 Rnds
5 T2B
5 Burpees

10:09

10 Min rest

Back squat
6x2 @ 256

30 Min Cardio crusher
Min 0-5 - 1250m Row
Min 5-10 - 50 Cal on Assault bike
Min 10-14 - 1000m Row
Min 14-18 - 40 Cal Bike
Min 18-21 - 750m Row
Min 21-24 - 30 Cal Bike
Min 24-26 - 500m Row
Min 26-28 - 20 Cal Bike
Min 28-29 - 250m Row
Min 29-30 - 10 Cal Bike

[Price Goosby]

9:30 AM

10 Min Warm up

Back squat
6x2 @ 255#

25 mins of accessory work

...........................................

4:00 PM

15 Min warm up

Back squat
4x3 @ 280#

10 Min rest

8 Min AMRAP
2 Ring MU
4 Hang power cleans 185#
8 Box jumps

Total - 11 Rnds + 9 reps

1 Min rest

Accumulate 2:30 of Plank

[Price Goosby]

6:00 AM

10 Min warm up

6 Rnds - 1 Snatch every 10 Secs @ 135#
30 Sec transition
6 Rnds - 1 Snatch every 15 Secs @ 155#
30 Sec transition
6 Rnds - 1 Snatch every 20 Secs @ 185#

For time
1000m Row
24 C2B
12 Box jump over (30 inch)
6 Hang power snatch 155#
2 Min rest
1000m Row
24 C2B
12 Box jump over (30 inch)
6 Hang power snatch 155#
1 Min rest
1000m Row
24 C2B
12 Box jump over (30 inch)
6 Hang power snatch 155#

25:58

15 Min rest

15 Min warm up

Back squat
6x4 @ 256#

.........................................

9:00 AM

1RM Clean & Jerk, probably the first time I've gone heavy in a month
135-155-185-225-245-275(FAIL)

For time
42 Cal Assault bike
21 Clean & jerk 135#
30 Cal
15 Clean & jerk 185#
18 Cal
9 Clean & jerk 225#

20:08

10 min rest

10x300m Sprint w/ 1 min rest between runs. Not terrible, kept all the splits between 1:08 and 1:12