The snatches, again....

Deadlift, from a 2 inch riser. Heavy 5 for the day: 325
Power snatch, 2,2,2,2,2,2 95, 105, 115, 125, 135, 145
Then...
Alternate exercises at the top of every minute for
15 minutes:
Set up a T of cones, about 7m apart, storm though
Wall Walk with Push Up – 3 Reps
80 lb Single Arm DB Power Snatch  – 3 Reps (each side)
5 rounds total.
Sweatfest.

Squats & metcon

Squat 5,5,5,5,5 135, 185, 225, 245, 255
Push presses 2,2,2,2,2 95, 135, 145, 155, 160

21,15, 9 reps of
95lb push press
2pood Russian KB Swings
95lb walking front rack lunge
45 double unders after each round.

12:17

Snatches and snatches and...

30 min to max: 1 rep snatch
165, missed 179, 167.5 and 166...
All misses behind the back at bottom.
Mmmm'eh.

3x5, all the below:
Chin grip bwnt row, 170
Good morning, 135
Close grip bwhind the neck push jerk,135

Stuff and nonsense

I believe that is all moat of this is... ezcept love, and babies...

Deadlift 5RM foe the day, 325 for 5, 335x1, cranks, stopped...

Then, 5 rounds for time:
6 hspus
9 russian kb swings 2pood
6 hspus
9 box jumps 24inch
1:00 rest
12:51

Snatches and such

Heaviest in 10 min:
Squat snatch
Snatch balance
Overhead squat
155

Heaviest in 10min:
Squat clean
Front squat
Push jerk
195

Then, 5 rounds:
25 double unders
3 power cleans 155
50m shuttle run carrying 50lb sandbag
Rest til ~80% recovered each time

Drop in

CF Kailua, always a good time.

Deadlift 2,2,2,2,2,2 worked up to 345, last attempt was 350, no go today.

5 rft,
10 weight step ups, 50lb DB, 24 in box, dropped weight to 44lb KBs during rnd 1
10 hand power cleans w/same
15 push upsnon KB handles
12:01

7 sets not for time, 95 lbs
1 clean
1 hang power clean from below knee
1 high hang muscle clean
3 front squats

3x5 strict toes through rings

Rope. Burn.

Climbed a rope. My ass burns. Partially related phenomenon.

5 rounds, for time:
3 rope climbs
12 barbell walking lunges @135
25m prowler push @110
1:00 rest
19:49

Back on schedule, program, whatever...

Went back to the last day of CFFB I missed, kinda...

Power cleans, 3,3,3,3,3
155, 175, 195, 205, 215FL on 3rd, redid 195

3 rounds,
30m shuttle run
60m shuttle run
5 power cleans at 135
10 push ups
15 toes to bar
:45 rest

Monday hits like a freight train.

So train.

Today did "the Seven",
7 rounds for time,
7 hand stand push ups,
7 thrusters, 2x36lb KBs,
7 knees to elbows,
7 deadlifts at 245lbs,
7 burpees,
7 KB swings @70lbs,
7 pull ups
No idea what time, probably ~40 minutes.

This week, Run Around Oahu 2016

Post Murph I did some activity, nothing I could really call a workout.

Then Weds I took off for Thursday AM in what became my worst PFT since about 2006, seriously...

So I took it out by having a second WOD at lunch hour.

6 rnd nft
5x one handed 12kg kb swing per side
5 overhead walking lunges, alt side per rnd

3 rnd nft
15 double unders
25m 2x2pood KB carry

8rnds, on the minute
2x2pood KB carry 25m down and back
3x95lb power clean

5 rnds
3 deficit hspu
2 2x2pood KB cleans
1 tume up the flying pull up ladder
45 second rest

Murph

New way to fet it done this year. 36lb vest for rins only, runs wete pushing stroller with 2 kids. Calisthenics were at Tiffany's pace to rase my shoulder back into volume. No clock. Oh, and an extra .43 miles per run because stupid.

Dropped in the 9am CrossFit Kailua class with Tiff.

Pistol practice.

12min to set a heavy clean and jerk, 205#, missed 215#

7min AMRAP, 3 clean and jerks @135#, 3 t2b, adding 3 reps per per rnd, made 4 rnds, 12/12 to the buzzer.

Go fast.

Speed kills.

3x5 back squat at 245
3x5 bench press at 165

Emom8
2 power snatches at 140
6 lateral over the bar burpees
Missed 1 snatch, bad catch

Old bull, young bull...psh-- just be a bull.

5RM deadlift, 345, failed on last rep... so 315, 30lb jumps aren't such a great idea.
Played around with rings in lieu of 3 max sets of pull ups.

AMRAP12
5 thrusters @115
25m overhead walk w/115
25 double unders
6rnds +2 thrusters

Quick and direct

Not much warm up.

3x5 back squat, 240
3x5 press, 110

Rings

Haven't done much on rings in months.

Warmed up, kinda, then...
3, 2, 1 rep rds of
Muscle ups
185 lb power cleans
With a 50m sled pull sprint (+60) to start each rnd
4:16
Rested briefly, then...
3, 2, 1 rep rds of
Skin the cat
2 inch deficit HSPU
With a 50m sled high pull (+180) to start each rnd
8:26

Hike aftermath

Small blisters, sore traps, all is good.

Strength:
Set 1RM DB snatch each arm, no DBS, so I played with KB snatches for about 15 min while warming up.
5x3 overhead squats, 145lbs, less than the 85% of 5rm, but gtg for now.

Conditioning:
3 rounds
100m sprint
30 2pood russian KB swings

Twelve mile hike.

That's it...

...seriously...

WTF.

Log better, I will...

yesterday's tabata mess:
30m farmer's carry with 2x70KBs between exercises:
tabata sledgehammer strikes
tabata Russian swings w/70lb KB
tabata burpees
tabata swings again
tabata strike again
yuck fest.

Today:
Emom8
3 deadlifts at 85% of 5RM, so 295
3 broad jumps
then
AMRAP 12
300m run
6 dips, 6 pull ups,
300m run
12 toes to bar
almost finished run 2 of 5th round

Attack of the Mondays, on Friday

Boom.
5x3 power clean, aimed for 205, failed on 3rd of 195 warming up, then 2nd of 2nd attempt, so hit  5x3 at 185.
Skipped conditioning.