Performance

A.
Four sets of:  5x225, 5x245, 5x265, 5x285
Deadlift x 5 reps
Rest 3 minutes between sets
(spend this time working on T-spine and shoulder mobility);

Could have probably gone 10#'s heavier each set. Michelle's cue; butt starts too low so I start my lift with that instead of whole body. Same as Cody's cue for the snatch.

B.
“Jackie”  9:34!
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

PR! Even with a pretty sore shoulder from Wednesday's butterfly pull-up practice and a strained calf from Monday!

Weight: 207 23

Performance

A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Worked on butterfly pull-ups and handstand. Got 6 pull-ups in a row. Can't control the swing after that. Walked 3 steps to the wall on hands. 

B.
“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

6+22

Weight: 207 24

Performance

A.
Five sets of:
Snatch + Overhead Squat x 3 reps  40, 45, 50, 55, 60
Rest 2 minutes

They all felt really good. Was leaning a bit forward on the finish. Cody's cue was that I should start with my butt up higher and shoulders a bit out over the bar, so I'm not lifting my but up first from such a low start and pushing myself forward. Totally felt better after that. My one rep max is 65 and 60 felt pretty easy. 

B.
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run

Got through 1 1/3 rounds and then on the second round of double-unders my left calf strained again. Argggghhh!!! Finished my third round of pull-ups and was done.

Weight: 209.4 23.5

Performance

A.
Five sets of:
Shoulder Press x 4-6 reps @ 20X1  95x6, 115x6, 125x6, 135x3.5, 115x6
Rest 60 seconds
Prone Plank x 60-90 seconds 90's
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:  3+5
115/75 lb. Push Press x 10 reps  (95#)
Burpees x 10 reps

Weight: 211.6 22.5

Performance and Fitness

Two rounds for time of:  30:19
25 Box Jumps (24″/20″)
25 Pull-Ups
25 Kettlebell Swings (24/16 kg)
25 Walking Lunge Steps
25 Knees to Elbows
25 Push Press (95/65 lbs)
25 Wall Ball Shots (20/12 lbs)
25 Burpees
25 Double-Unders

Oh my god that was brutal! But I did box jumps for the first time in forever on a 20 inch box!

Weight: 210.6 23

Performance and Fitness

In two minutes, complete the following:
300 Meter Run
24/16 kg Kettlebell Swing x Max Reps  (subbed double-unders since I did it at home)

Score the number of Kettlebell Swings completed in each set, for a total of six sets. Rest exactly two minutes between sets.

40, 50, 57, 59, 52, 52

Weight: 207 24

Performance and Fitness

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

Worked on snatch technique with Cody at 55kg. Getting faster under the bar. Receiving the bar out front a bit, but it's feeling better.

B.
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

Weight: 208.4 24

Performance

Six sets for times of:
185/135 lb. Power Clean x 3 reps  (165#)
Toes to Bar x 6 reps
Ring Dips x 9 reps
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

1:33, 1:40, 1:49, 2:09, 2:17, 2:05  Ring-dips and push-ups were brutal!

Weight: 210.6 23.5

Performance and Fitness

A.
Four sets of:
Box Step-Ups x 6-8 reps @ 2111  16kg
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010  24kg
Rest 45-60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:  3+15
20 Double-Unders
10 Pull-Ups
5 Man-Makers

Weight: 207.4 23.5

Performance

A.
Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps @ 21X1
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

Worked on power snatch technique with Cody instead. Reps at 60kg. Getting a little better at getting under the bar.

B.
Two sets for times of:  4:57, 6:26
25 Push-Ups with Hand Release
15 Power Snatches (95/65 lbs.)
15 Wall Ball Shots
300 Meter Run
Rest 2 minutes

Legs were toast after the wall balls. 

Weight at 6:00A: 208.2 24

Performance

A.
Four sets of:
Deadlift x 4-6 reps @ 2111  6x225, 6x245, 6x275, 4x295
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011  12's
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Did some of Fitness part A instead of box jumps. Deadlifts felt good. Tried a few box jumps on an 18 inch box. Felt fine. 

B.
Three rounds for time of:  12:50
15 Pull-Ups  I suck
25 Kettlebell Swings
Run 400 Meters

Weight at 6:00A: 208.8 24

Performance

A.
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

Worked on squat clean instead. 68x1, 70x1, 72x1 2 rounds. Felt pretty good. Got under the bar faster this time. 

B.
For time:  6:53
Row 20 Calories
30 Burpees
30 Toes to Bar  Knees to elbows to try and keep pace
30 Walking Lunges with 45/25 lb. Plate Overhead

Weight 210.8 24

Performance

A.
Take 10-15 minutes and build to a heavy Clean and Jerk

Worked with 80kg. Still trying to get under that bar.

B.
For time:  12:16
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

Should have gone with lighter weight.

Weight at 6:00A: 206.6 23.5

Performance and Fitness

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

Worked on cleans instead.

3x70, 2x75, 1x80
3x70, 2x75, 1x90 new PR!

Still not getting under the bar. Also pulling to early so bar comes off its line and I don't get that hip thrust on the bar.

B.
Three rounds for time of:  9:46
Wall Ball Shots x 20 reps
Kettlebell Swings x 15 reps  32kg
Burpee Pull-Ups x 10 reps

Did the first round of burpee pul-ups on the tall rig. Too tall. Wore me out!

Weight at 6:00A: 207 24.5

Performance

A.
Five sets of:
Deadlift x 6-8 reps @ 20X1  225x8, 225x8, 225x8, 255x6, 255x6
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg  45's 10, 10, 8, 8, 8
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm  45's 8, 6, 6, 6, 6
Rest 45 seconds

B.
Three sets for max reps of:
30 seconds of Push Press (95/65 lb)  14, 8, 8
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)  Subbed rope whips. 100 each set.
Rest 30 seconds

Shoulders were smoked and rope whips and presses were a tough combo.

Weight at 6:00A: 208.6 24

Performance

A.
Six sets of Bench Press
*Set 1 – x 3 reps  185
*Set 2 – x 2 reps  205
*Set 3 – x 1 rep  215
*Set 4 – x 3 reps  195
*Set 5 – x 2 reps  215
*Set 6 – x 1 rep  225
Rest 2-3 minutes between sets

Plus one extra rep at 235! New PR!

B.
Complete as many Burpees as possible in 3 minutes

50. Thought I'd do more. Did 48 last time. 

Weight at 6:00A: 208.6 24

Performance

A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps  135, 9
* Set 2 – 75% of possible 1-RM x 3 reps  202, 6
* Set 3 – 85% of possible 1-RM x 1 rep  230, 6
* Set 4 – 90-95% of possible 1-RM x 1 rep  250, 6
* Set 5 – Test 1-RM  275, 4 (PR)
* Set 6 (optional) – Exceed Set 5 weight  Ran out of time

Squat felt pretty good. left knee caved a little and took a bit of a step on 275, but could have gone for 285 on set 6. Pull-ups were great! 

B.
One Set for Max Reps:  235x6 Could have maybe done another but wasn't sure on how to bail.
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Weight at 6:00A: 211.4 24.5

Performance

A.
Take 12-15 minutes and build to a 1RM Snatch

Still 65kg. Need to get under the bar.

B.
For time:  12:03  About 5 minutes was ring dips.
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run

Performance

A.
Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets

Snatched with Cody instead. PR'd at 65kg. I know I can do more but I'm not getting under the bar. Need to work on technique at 50-55kg for a while.

B.
Complete as many reps as possible in 7 minutes of:  79. Pull-ups slow
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Weight at 6:00: 209 23.5