6/18/19 "Helen"

6/18/19

Strict HSPU
1 attempt for max reps- 5! PR!

Strict Pullups
1 attempt for max reps- 6!

Conditioning "Helen"
3 Rounds:
400m Run
21 KBS @35#
12 Pullups

Time- 12:30
(PR is 10:33, 6/30/13)

Handstand Walk Conditoning
5 Rounds with 1:00 rest between
500m ski erg row (2:28/2:28/2:30/2:29/2:39)
50' HS Walk (2-3 attempts)

Recovery Bike
10 min effort
Min 1-2 Light
Min 3-4 Mod
Min 5-6 Fast
Min 7-8 Mod
Min 9-10 Light

6/17/19 "Escape From Wonderland"

6/17/19

Back Squat 3RM
3@110/132/154/174/194#

Conditioning "Escape From Wonderland"
2 Rounds:
150 DU
50 Thrusters @35#
25 cal Row
Rest 2:00
30 DBall Cleans @100# 50#

Time- 25:38

Midline
Tabata GHD Situp/Hip Ext.

6/14/19 "Rush Hour"

6/14/19

2 Peg Board Strict HSPU 2/2
30 Single Arm DB OHS@35# 20# (15/15)
2 Peg Board Strict HSPU 2/2
24 Single Arm DB OHS@35# 20#
2 Peg Board Strict HSPU 2/2
18 Single Arm DB OHS@35# 20# (9/9)

Pause Snatch Pulls 5 x 2
2@78/83/88/93/98#

Snatch Complex
Every 1:30 x 7
1 Snatch Pull + 1 Low Hang Power Snatch
1@78/83/88/93/98/103/108#

Conditioning "Rush Hour"
E4MOM x 5
9 cal Ass Bike
9 Bar Facing Burpees
6 Power Snatch @ 105# 78#

6/12/19 "Live Large"

6/12/19

3" Deficit DL 6 x 2
2@122/143/162/182/202/212#

Conditioning "Live Large" Part 1
3k Row                                                     14:20
"Live Large" Part 2                                 
On the 15:00
21-15-9
DB Burpee Box Overs @35's
50' HS Walk 25'                                      ~37 minutes

6/10/19 "High Heels"

6/10/19

Snatch
2 Snatch Grip Push Jerk
1 Pausing OHS @35/35/45/50#

1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch Balance
1@55/60/65/70#

Hang Squat Snatch
Workup 1RM
1@78/88/98/108/113/113/113#

Conditioning "High Heels"
9 min AMRAP (instead of 8 rounds)
8 Hang Squat Snatch @65 55#
30 DU

Back Squat 
OTM x 9
1 Pause Back Squat + 1 Back Squat
1@110/130/140/150/160/170/175/180/185#

6/4/19 "Power Ranger"

6/4/19

Power Clean
1 Hang Clean High Pull + 1 Low Hang Power Clean x 5
1@78/100/120/120/120#

1 Hang Power Clean + 1 Power Clean x 5
1@130/135/140/140/140#

Conditioning "Power Ranger"
15-10-5 Power Clean @115/145/165# 100/110/130#
600-400-200m Run

Time- 11:21

Aerobic Capacity
:45s on, :45s rest x 10 row
162-182m, 2:03.6-2:18.8/500m, 28-31 s/m

6/3/19

6/3/19

Back Squat 
E2MOM x 6
3@79%, 1@89%, 3@82%, 1@92%, 3@85%, 1@95%
165/185/175/195/185/210#

Front Rack Lunges
2x12@52% of 1RM Front Squat
12@85/85#
*strained R quad last week so went lighter

Gymnastics + Snatch Complex
E2MOM x 7
5 T2B
3 Bar MU (1 strict ring MU transition instead)
1 Hang Power Snatch + 1 OHS + 1 Hang Squat Snatch
1@78/78/78/78/78/78/78#

*Tachycardia and sick today

No Condo or Body Armor

5/31/19 "Death Race"

5/31/19

Strict Ring MU + Front Squat
Alt OTM x 10 (5 Rounds)
Odd: 3-5 Strict MU or 5 Weighted Strict Pullups
Strict Pullups: 5/5/5/5/5 + 1 strict MU transition
Even: 5 Front Squats
5@100/120/130/135/135#

Conditioning "Death Race"
5 Rounds:
10 cal bike
10 burpees

~12 min

Odd-Object Conditioning
5 Rounds NFT
9 KB DL @10'0s 53's
50' KB Walk @100's 53's
50' Rope Pull @45#

Rest 2:00 between rounds

No Body Armor

5/30/19 "Bel Air"

5/29/19

Strict HSPU
12 sets of 30% of max reps
2/2/2/2/2/2/2/2/2/2/2/2

Push Jerk 5 x 2
1 second pause in dip and catch
2@78/83/88/93/98#

Push Jerk 5 x 1
1@118/128/138/143/148#

Conditioning "Bel Air"
15 min AMRAP
40 DU
20 DB Hang C&J @50's 25's
40 DU
15 cal Row

11+66 reps

No Odd-Object Condo or Swim Recovery