BBG 1) Clean from blocks (just above knee): 2rm –205 Fl on 2nd, so 200lbs 2×2@90% 2) BTN Jerk from blocks (drop every rep): 2rm –200lbs- 2×2@90% Strength/Skill 1a) 4X3 Bench Press – work to a 3rm, 200lbs, rest 90 sec. 1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec. Conditioning For time: 30 Burpee Box Jump Overs 24/20″ 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20″ 10:28

On the run...

Today I spent 20:00 to find a heavy 2rm snatch. Hit 180lbs. Made one at 185lbs. Then dropped to 170*1 and 160*1.

Conditioning:
100 hang power snatches 45# bar
100 double unders
1 mile run
13:42

Ffffff or the systematic open bipolar--bicoastal challenge pt2

This was hard.
Friday led me to receive all weekend after doing CFGO 11.5&11.6 with 7:00 rest in between them.

11.5: 9+5+10+1
11.6: 12's+8

Monday the 14th:
2rm clean and jerk, then 1*95%, 1*90%
Hit 205.
7:00 AMRAP of:
9ghd sit-ups
6 target burpees
3 strict HSPU
4+9+5

Snatch: 2RM then 1x95% and 1x90%, missed 175 and 170, so took 165 are my 2rm for the day. Back Squat, same pattern but for 3rm. Went to 255, no gas in the legs today is all I can figure. For time: 800m run (ropes to security gate over bridge and back) 5 rope climbs 50 burpees 5 rop climbs 800m run 17:12 Goddamn it was hot.

Another case of the mondays.

Yesterday...
15:00 snatch max, hit 185 easy, chased 195x5, no joy.
15:00 clean and jerk max, hit 215,with some effort, missed 225x3.

3RFT
500m row
21 HSPUS
12 double KB snatch, 35kbs in each hand
20:54

Today (Tuesday)
Max for day 2 squat cleans +1 jerk, 210,1*95%,1*90%.
Five single jerks at 205.

Three rounds of 3*165 behind the neck push jerk.
5*c2b pull up between rounds

Then 3rft
250m run
8 muscle ups
20 wallballs
12:38

Active rest

21,18,15,12,9,6,3 rep rounds of 70lbs Russian KB swings
250m hill shuttle run (125 down and 125 back up) starts each round and 10 burpees ends each round.
17:36
Finished with 10 quick trips up and down some nearby stairs the a 30 minute walk.

Happy Independence Day America

Fourth of July should have been a rest day but it was not instead.

7 rounds of 500m walk wearing 36 lbs and 500m row without.
55:38

Systematic East-West Open Challenge 1

On a challenge from my coach Rob F. I just completed two CF Open WODs w/15:00 rest between them.

11.3 -15:00- 11.4
AMRAP5
165 clean
165 jerk

38 reps

15:00 rest

AMRAP10
60 bar facing burpees
30 (oops did 20) overhead squats 115lbs
10 bar muscle ups

Did all +10 burpees.

Grinding away

BBG

Snatch from blocks (above knee): 2rm –170, then 2×2@90%

Strength

20 minutes to establish a 3RM Front Squat. Hit 235 and fell off. Need better recovery hahahahah!

Conditioning

For time:

Run 400m
7 Power Snatches 115/75#
5 Bar Muscle-Ups
12:10

Tuesday 1 July

Missed out Monday.

2 cleans then 2 jerks, max for the day 210.

Back squat: 5@60%,5@70%,2*5@75%

Elizabeth
21,15,9
135# clean
Ring dips
5:40

Back to the way.

BBG

Snatch: 2rm –180-- 1×1@95%, 1×1@90%

Strength

Establish a 1RM Back Squat. 285, missed 295, hard.

Conditioning

For time:

50 Double-Unders
5 bar muscle ups
10 Hang Clean to Thrusters 115#
5 bar muscle ups
50 Double-Unders
5:05

Missed a few posts

But that's OK.

Did work Sun/Mon & Weds. All I really remember is lots of sunshine, possibly the most tan my chest has been in 20 years, and a horrible rip on my right pinky.

Wallballs and weight vest kinda day

Karen: 150 wall balls for time in 13:53

Than I walked for 25:00 wearing 36lb vest.  Nice day for it.

Friday in the yard

Having a hard time believing I am a father... of two. But I sure do love it.

On another note the prison yard gym is still in effect while I enjoy daddy leave.

5rft:
10 toes through rings
10 hang muscle clean and push jerks w/50# on fatbar
10 abmat sit ups
(Was also supposed to have done 10 h2h KB swings per rd but just stopped doing them after round 1... Curious.)

Then emom20
1-5: 3 strict ring pull ups w/1 count top and bottom & 5 parrallette push ups
6-10: 7 abmat sit ups and 12 air squats
11-15: 5 p. P/u & 3 strict tempo ring pull up
16-30: 12 air squats & 7 abmat sit ups.

I may not get all that jacked but at least I'm getting tan.

In case you're keeping score at home...

...then you may have noticed that no--I am not doing TOW right now. I've had to dial back a bit (again, groan, I know, right..) as I stay home from work and help with the new baby. I will be back to it when I return from work, until then I'll just do things other than the snatch and clean and jerk--HAHAHAHAHA who am I kidding!?!?!

I will vary it up though, and I may just run outside until I am jacked and tan.

 Tuesday:
EMOM20
3 deadlifts @200lbs w/fatbar
5 strict ring dips

Then, after 5:00, 3 rounds of:
3 hang power cleans @110 on fatbar
6 push presses w/same
9 ring rows
rest 3:00

Then strangely I went and walked/ran intermittently for about an hour and a half. What can I say? I must be serious about getting jacked AND tan.

Its a girl

Took a full week off.
The first week if my daughter's life.
It was wonderful to finally meet her.

Hill sprints today.

800m warm up
Then, for total time:
5rds of,
150m windsprint, 75m down hill then back up followed by 5 rds 1 left handed KB power clean, 1 left handed power snatch, 1 right PC, 1 right an
Rest 1:2 then three RDS of,
150m wind sprint down and back up,
3 RDS of 1 L PC, 1 L sn, 1 R PC, 1 R Sn
Rest 1:2 then one final wind sprint and 1 rd of PC/an per side.
Total time 18:58

Saturday

15:00 to find a 1rm snatch hit 185x2 but tipped a knee both times, so I jumped to 195 because go big, right?
Got under it but jumped back.
Dropped to 190 and locked out under it but completely bounced right out from under it.

AMRAP15
9 hspu
21 power cleans
35 double unders
4+9/15

Friday (keep their heads ringing)

Friday
2rm hang snatch, worked to 185, backed down to 170&160

Squats, based off 300/255
1) Back Squat: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%

2) Front Squat: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75

3x5 L pull ups & ring push ups

Whats dat...

No idea what happened yo my post from earlier today.

Wednesday, June 4th:
Clean with 2,second pause at knees, 2rm then 2@195,2@185, hit 205

3rft:
5 muscle ups
9 power snatches @95
15 burpee bix jumps 24"
10:25

Back to squats

There's a certain audacity to what I try to do. It is hard enough to try to workout with regularity and intensity when you've got a full time adult job. Add being a father, a husband, and a student to the mix and it requires a certain blythe disregard for the limits normal people allow to confine them. Or I'm just stupid... Yesterday 3 June: 4x1 Tall snatch @75 Snatch from 3 plates, 2rm: 165 (on 175, didn't stand #2), then dropped to 2@165, 2@155 Back Squat (off 300): 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed Front Squat (off 255): 1X5@60%, 3X5@65% – rest as needed