30min brisk walk fasted out of bed
5 rounds not for time
10 chin ups
10 OHS 45#
10 GHD situps
10 back extensions
**Done—quick sets, was a good warmup. I really like these at the beginning of each session.
A. SC thruster build to a max **155lbs today. Previous max was 145lbs, so I will take it! Felt strong coming out of the bottom of the squat and was getting a lot of power going into the press.
B. emom – SC thruster x 2 75% of A – 6-10mins **done at 115lbs for 10 minutes. Not too bad. +
Row 500m 95% effort rest time it takes row (done at 1:52.8 pace)
Row 400m 95% effort rest time it takes row (done at 1:53.1 pace)
Row 300m 95% effort rest time it takes row (done at 1:50.5 pace)
Row 200m 95% effort rest time it takes row (done at 1:47.5 pace)
Row 100m 95% effort (done at 1:47.5 pace)
Run 20-30mins easy pace
**Done, felt great to get the legs moving.
5, 4, 3, 2, 1, not for time TAKE your time
rope climb 15′
**Done—HSPU were nothing today. Rope climbs went well—didn’t try to blow them out cardio-wise. Focused on three strong pulls on each climb and stayed consistent.
21, 15, 9 for time
wall ball 14# 10′ target
KBS 1.5 russian
box jump sd 20″ **5:13—damn this was a burner. The wall balls and KBS were fine, but the box jumps were just rough. I was winded after this one, but recovered in about 5 minutes.
30 burpees **3:31—run felt slow but I stayed at a consistent pace on the burpees
hang power snatch start at 60% of 1rm add 10# until max go when you feel ready each attempt if you fail you have three attempts to get the weight then call it
**Started at 65 and hit every weight until 115. Failed there twice and hit the third attempt—ugly, but was able to stand it up. Called it there.
close grip bench press @10X1; 2-3; 55-65% of 1rm; rest 45sec x 8 Speed focus if you the weight is to much lower the weight
**105lbs for all sets, no issues.
floor press @20X1; 12-15; rest 30sec
pendlay row @20X0; 12-14; rest 3mins x 3
**Did weights of 85lbs, 95lbs, and 105lbs for the three sets. I did 12 reps of the floor press each time and 14 of the pendlay rows. Pendlays never got hard, but damn did the floor presses get tough toward the 10th, 11th, and 12th reps each time.
3 rounds 90% aero
20 GHD situps
30 back ext
**12:50—this was painful. The back extentions were tough to get in a straight set of 30, but I fought through it and went unbroken every time on the sit ups and the back extensions. I felt like a baby deer on ice on the runs each time.
- back squat @20X1; build to a 10rm **200lbs! I did sets of 10 at 35, 85, 125, 155, 175, 190, and 200lbs. Really happy with this today.
- BB FR walking lunges 20steps; rest 2mins x 3
**95, 105, and 115lbs—rough after the back squats
- emom – PS x 1/OHS x 3 moderate weight you pick – 6mins
***Used 95lbs and went for 10 minutes on this—no issues.
- 30 TGU tough alt hands per rep you pick weight
**44lbs—took me 11:15. Did sets of 4 then took breathers each time. Left arm significantly weaker than right
- Row 30sec all out
rest 4mins x 2
**1:37.4 and 1:36.7 pace for each of the sets.