9/1/16

Worked a full day and snuck in the gym afterwards... was kind of tired and not really feeling the gym... almost didn't train, but once I got in there I'm glad I did. Nothing maximal or PRs today, but some really solid training. Doing this alone sucked... but I was really happy with my performance overall. Have had a lot of external stress in my life... it is definitely affecting my attitude in regards to training. I kind of beat myself up mentally before even getting into the gym... but once I got rolling I surprised myself and had a solid time.

A.
Strict Pull-ups 

3 Sets = Regular Grip x 7 

3 Sets = Underhand Grip x 7 

3 Sets = Wide Grip x 7 

Rest 60 Seconds 

-Complete 

B.

Every 2 for 6 (3 sets):

Behind the Neck Press x 5 reps

-95# across 

Every 2 for 20 (10 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70-80% (225-255#) 

*Sets 4-6 = 2 reps @ 80-90% (255-285#) 

*Sets 7-8 = 1 rep @ 90-95% (285-300#) 

*Sets 9-10 = 1 rep @ 95%+ (300#)+ 

-225# x 2, 225# x2, 255# x 2, 265# x 2, 275# x 2, 285# x 1, 295# x1, 300# x 1, 305# x1 (fail), 10th = didn't attempt ... 300# on the two minute is pretty good for me... wasn't feeling particularly strong today, but glad I got up to 300#. 

C.

Every 6 for 24 (4 sets):
750m Row
10 Ring Muscle-ups

-Complete ... didn't get the times on these, but came off the rower around 2:40-2:55 each interval and then got all sets of MU unbroken. From where I was on the rings, I couldn't see the clock when finishing each set. My goal going into this was to get all 40 Muscle-ups unbroken and I was able to. Really big effort, happy with how this went. 

8/31/16

Lower volume day today ... but got some good intensity out of it. I was sore from yesterday and did this by myself in the hot sun around noon. This was kind of rough, but overall glad I got this in, was good running.

Every 6 for 18 (3 sets):
800m Run

-2:52
-2:51
-2:53 ... didn't feel particularly fast, but at least I was consistent

8/30/16

This morning was, in retrospect, pretty decent training. I just hated training alone... was rough to get motivated to go hard. Strict Pull-ups felt really solid. The second part was a little tough given that the barbells at the gym I'm at are fucking horrible. Cleaning with a barbell so rusted that it has no spin sucks ass... makes every rep a struggle. But once I got going on this everything came together and I got some good intensity out of the conditioning.

A.

Pyramid Strict Pull-ups

1 Pull-up (rest 10 seconds), 2 Pull-ups (rest 20 seconds), 3 Pull-ups (Rest 30) etc.

-Got through the set of 12, then got 10 reps into the set of 13. Solid pump from this, felt good. 

B.

Every 3 for 21 (7 sets):

200m Row

5 Clean and Jerks (185/135#)

10 Toes-to-Bar

-Fastest / slowest were 1:39 and 2:05 ... fast singles on the clean and jerks and T2B unbroken. This was really good training, haven't done intervals like this in a while and I enjoyed this. 

C. 

3 Sets:

KB Suit Case Carry (124#) x 60 Feet 

Rest as needed

20 Bird Dogs (10 each side)

Rest as needed

-Complete ... never carried something so heavy with one hand, was a nice challenge. 

8/29/16

AM Workout (0545) 

First day of new program today... cut the conditioning out due to time constraints / how taxing all the strength stuff was. Good to focus in on stuff I'm bad at / need to improve on. Solid morning session.

A.

5 Sets:

Max Reps Weighted Strict Pull-ups (25#)

Rest :90

-12,11,7,7,6 

B.

Every 2 for 20 (10 sets):

Overhead Squat x 4 Reps

-135#, 135#,  185#, 185#, 205#, 205#, 205#, 205#, 205#, 225# ... felt very solid, great stuff. 

C.

Strict Dips – 1 Max Set to Establish PR, then…

4 Sets:

Strict Dips x ½ PR

Rest :90 

-Max set = 20 reps
-4 sets of 1/2 PR = 10 reps 

D.

Bench Press

7 Sets of 3-5 Reps @ 70-80% (175-205#) 

Rest 2-3 minutes 

-Went 185# Across ... felt rough after the OHS and dips, 5 sets of 5 and one set of 4 and one of 3

PM Workout (1200) 

Every 2 for 20 (10 sets): 

200m Run  

-First 5 were all 29, last 5 were 31-36 ... definitely broke off there ... tough with only 90 seconds rest. Really put out a big effort today. It was 80 degrees and very sunny today on Camp Pendleton, solid running weather. 

8/28/16

Complete Rest ... new 4 week training cycle starts tomorrow. 

8/27/16

Been taking so much time off this past week, felt weird to go into the gym in order to do a hard training session. I have to say though, my body felt great on everything. This low volume week has been very good for me. Need to keep putting these de-load weeks in instead of running my body into the ground. Brook Wells was randomly dropping in the gym today and she worked out with our 'competitor class.' We typically follow Invictus for these Saturday sessions, but she follows Bergeron's training, so we all did that instead. It ended up being a great workout.

A.
2 Sets, not for time:
2 Legless Rope Climbs
4 Muscle-ups + 2 Ring Dips
30 Foot Handstand Walk
Rest as needed

-Complete, solid warm-up.

B.
EMOM 14:
Odd: 2 Snatches (205#/145#)
Even: 2 Power Clean and Push-Jerk (245#/165#)

-Complete ... this was 2-3 reps, but I just did 2 consistently across ... this was fun and different training, felt very solid on this.

C.
'Eva'
5 RFT:
800m Run
30 KBS (72/53#)
30 Pull-ups

-35:24 ... I've never actually done this workout, I have seen it around for a long time, it is definitely an old school crossfit workout. Did this with Brook Wells and was ahead of her for 3 rounds, she passed me during the end of that 3rd round / beginning of 4th round. Given that she just came off a 6th place finish at the 2016 Crossfit Games, I don't feel very bad about that; I think she ended up beating me by about 2 minutes. Her kipping pull-ups were faster than anyone I've ever seen. I got a good push out of this, I have been training by myself a lot lately and it was fun to have someone to really push me. Got a lot of intensity out of this and I'm excited to get back into some more consistent training on Monday.

D.
20 Minute ROMWOD

-Complete

8/27/16

Complete Rest

8/25/16

Today was a pretty decent workout, even though it was very low in volume. I took out 4 enlisted Marines from the office and did this workout with them. It was fun to actually train them and guide them through the workout. I think they all got a good workout out of it.

A.
Every 3 for 15 (5 sets):
400m Run

-Fastest/slowest were 64/74 ... can't remember all the times exactly as I was giving the Marines their times as they came in around the track. Got some great intensity out of this and it was good to do a track workout with other people to push myself.

B.
On a 6:00 Clock (2 sets):
1 Minute Max Strict Pull-ups
1 Minute Max Push-ups
1 Minute Rest

-Complete ... don't remember the reps I got on these, but was good to get a little upper body stuff for the Marines after the running.

8/24/16

AM Workout (0530) 

Slept almost 12 hours last night, which was nice... finally feeling a little rested/recovered. Had some stuff planned out this morning, but wasn't able to get it all in... shitty little gym I train in was totally packed with people and there wasn't even a bumper plate to load on a barbell. So I had to head over to the body building gym and get it what I could ... ended up still getting in a good amount of work, body felt good at least, so rest was was worth it.

I miss training with other people and I miss having access to a full Crossfit gym... this shit I've been doing isn't really cutting it for me. Glad I only have a little over a month left here. I couldn't keep this up forever.

A.
Every 2 for 20 (10 sets):
Strict Press x 1 rep (power cleaned from floor)

-135#, 135#, 135#, 155#, 155#, 175#, 175#, 175#, 185#, 185# (fail) ... 9th rep felt solid, but missed the 10th one. 185# is only 10# off my all time PR and I haven't been strict pressing much at all, plus this was every 2 minutes and power cleaned from the floor. Given all that, I'll take 185# for a single as a solid day.

B.
10 RFT:
3 Bar Muscle-ups
6 BBJO (24/20")
30 Double-Unders

Rest exactly 10 minutes then...

4 RFT:
20 Calorie Row
15 Strict Press (95/65#)

-14:40 ... might have done an extra round... lost count and decided to do another instead of risking doing one less.
-10:50 ... the strict press here was brutal, only got the first set unbroken ... turned into a bit of a shit-show after that.

PM Workout (1630) 

Swung by the local gym for a quick class workout... looked like a fun one that complimented what I did in the morning. Glad I got this in, fun stuff.

A.
Every 2 for 20 (10 sets):
Power Clean and Split Jerk x 1 rep

-185#, 185#, 205#, 225#, 245#, 260#, 270#, 275#, 280#, 285# (failed jerk) ... 280# for the day is solid given the movements I hit this morning... I was surprised how good this felt given all the shoulder-to-overhead stuff in the morning.

B.
3 Sets, on a 3:00 clock (18:00 total work and rest)
1 Hang Power Clean + 1 Front Squat
2 Hang Power Clean + 2 Front Squat
3 Hang Power Clean + 3 Front Squat
4 Hang Power Clean + 4 Front Squat
5 Hang Power Clean + 5 Front Squat
AMRAP Calories Airdyne
3:00 Rest

-35, 32, 35 Calories ... got through the barbell stuff in about 45-48 seconds each interval... this really blew out my legs, solid effort.

8/23/16

5 Mile Super Easy Run ... ended up being 42 minutes ... continuing the de-load ... slept almost 11 hours last night.

8/21 and 8/22

Complete Rest / travel back to San Diego ... have been partying and eating weird stuff. This is the first two days in a row of complete rest I've taken in over a month... definitely about time to deload, feeling pretty beat up.

8/20/16

Today was a much more chill workout than yesterday. Just went in and did the class workout, wasn't too taxing. Was a good sweat.

A.
AMRAP 25, with a partner, alternating rounds:
10 Calorie Row
10 KBS (70/53#)
10 Wall-Balls (20/14#)

-17 Rounds + 10 Calories ... Was about 1:1 rest, good movement with my FIANCÉ.

8/19/16

This morning was a rough workout... jerks felt pretty solid, trying to get consistent with doubles at 275# ... was definitely good training. The metcon was over the top... tore me apart and took me longer to recover from than any workout I've done within recent memory (probably years?).

A.

Every 2 for 6 (3 sets):
Behind the Neck Press in Split x 5 reps 

-Complete, across at 95# 

B. 

Every 2 for 20 (10 sets):

Split Jerk x 2 reps 

Build up to roughly 90% = 285#

-185#, 185#, 225#, 225#, 255#, 255#, 275#, 275#, 275#, 275# ... missed one jerk at 275#, so went 7/8 on these. Great training, feeling solid on jerks lately. 

C.
'Bridges'
5 RFT, with a 30 minute cap:
10 HSPU
15 Thrusters (155/105#)
20 Burpees-over-the-Bar
25 Pull-ups

-4 Rounds + 10 Thrusters (compared to 3 rounds + 21 pull-ups in October 2013 ... improved by 24 reps in about 3 years)

-When I originally did this workout in October 2013, my goal was to be able to finish this workout within 30 minutes. I thought I might be able to today, but I obviously didn't. I ate a lot of weird food last night, didn't take pre-workout (which I'm doing a cycle of) and didn't eat anything before working out. Overall it was a rough mix of circumstances for such a difficult session in the gym. Overall happy with my effort though. Also, given that I haven't been squatting much, the thrusters felt weak in the bottom. When I did this a few years ago I was probably much more consistent on the thrusters... rough time in the gym, but a big effort. Glad with my effort and glad I did this. I will test this workout again in the future.

D.
20 Minute ROMWOD

-Complete

8/18/16

Complete Rest

8/17/16

So I had a bunch of crossfit/clean and jerk stuff planned for the day... but apparently the fucking crossfit gym I go to was 'reserved' ... so I went to the bodybuilding gym in stead. Still got a great workout in, but it really pissed me off not being able to do what I had planned out.

A.

Every 2 for 20 (10 sets):

Bench Press x 2 reps

-185#, 185#, 195#, 195#, 205#, 205#, 215#, 215#, 220#, 220#

B.
3 Giant Sets, at a continuous pace:
Strict Weighted Pull-up (25#) x 8-10 reps
Close Grip Bench Press (135#) x 8-10 reps
Bent Over BB Row, Supinated (135#) x 8-10 reps
Strict Weighted Dips (25#) x 8-10 reps

-Complete ... thought this was going to be too easy, but this became pretty challenging by the last set. 

C.

3 Sets:

Leaning Back 20 Degrees EZ Bar Curl (use preach bench and keep elbows forward) x 8-12 reps 

Standing EZ Bar Curl x 8 – 12 reps 

Standing EZ Bar Curl, Bent Forward 8 – 12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... this was BRUTAL, the biggest bicep pump I've had in a very long time. 

D. 

3 Sets: 

EZ Tricep Extension to Forehead x 8-12 reps 

EZ Tricep Pullover and Extension x 8-12 reps

EZ Close-Grip Bench Press x 8-12 reps 

Rest :60 

-Used an EZ Bar w/ 20# on it (10# on each side) ... this was pretty tough, but not as bad as part C. Fun/different arm stuff than I'm used to doing, great variance. 

E. 

3 Sets:

Cable Curl x 15 Reps, as heavy as possible (went about 90-100#) 

Cable Rope Push-Downs x Max Reps, drop set (40#, 30#, 20#) 

Rest as needed

-Great finisher 

8/16/16

AM Workout (0500) 

Had a pretty shit workout this morning... I was just feeling tired and beat up, my back was tight, my right shoulder hurts and I was lifting with this totally shitty rusty barbell that had zero spin in it. I've never used such a bad barbell before. It made every clean feel like a muscle-clean. Fucking terrible. I wanted to sleep in today and probably should have. I was not feeling the gym at all. Forced myself into the gym and didn't have a good session.

A.

15 Minutes: 

Build to today’s ‘heavy’ Back Squat x 1 rep 

-Built up to a very easy 365# ... kept numbers low here. 

B.

Every 2 for 6 (3 sets):

Back Squat x 80% (295#) of today’s heavy single

-Complete

C.
On a running clock:

Every 2 for 6 (3 sets):

High Hang Power Clean x 3 reps (60% = 185#)

-Complete

Every 2 for 6 (3 sets):

High Hang Power Clean + Hang Power Clean (70% = 225#)

-Complete

Every 2 for 6 (3 sets):

Power Clean x 2 (80% = 255#)

-Complete

Every 2 for 10 (5 sets):

Clean Pull x 2 (85-90% = 265-285#)

-275# Across ... cleaning felt horrible overall today... a stark contract from last week. I think it was mostly due to the barbell I was using. 

C.

EMOM 21 (7 sets):

12 x GHD Sit-ups

12 x Alternating KB Lunges in Farmer's Carry (24/16 KG)

50 x Double-Unders

-Complete ... this was the easiest conditioning I've done in a long time, probably necessary given how shit I've felt yesterday and today.

PM Workout (1730) 

I felt better working out this afternoon ... albeit the workout itself was much easier. Jumped in a class workout and just had fun with it while going as hard as possible.

A.
Bulgarian Split Squats - 4 sets of 16 (8 each leg) @ 2 second descent, 1 second hold in bottom, 1 second up

-Used 2 x 44# KB in each had across, was going to increase weight each set, but the tempo was a bitch. This was good, usually don't do these with a strict tempo.

B.
On a Running Clock:
AMRAP 6 Minutes:
10 KB Dead-lifts (2 x 44# KB)
10 KB Box Step-ups (2 x 44# KB)

Rest 4:00, then at 10:00...

AMRAP 6 Minutes:
10 Wall-balls (20#)
20 Double-Unders

-5 Rounds
-8 Rounds + 10 Wall-balls 

8/15/16

AM Workout (0530) 

Had an okay session this morning ... didn't feel particularly great, but got all the work in.

A.

Every 2 for 6 (3 sets):

High Hang Snatch x 3 reps (50% = 135#)

-Complete

Every 2 for 6 (3 sets):

High Hang Snatch + Hang Snatch (60% = 155#)

-Complete

Every 2 for 6 (3 sets):

Hang Snatch + Snatch (70% = 175#)

-Complete

Every 2 for 6 (3 sets):
Snatch High Pull + Snatch (80% = 205#)

-Complete 

B.

7 RFT :

7 Power Cleans (95/65#)

7 Thrusters

7 Over-the-Bar-Burpees

Rest 5:00

For time:

8 Sets of 8 Unbroken C2B Pull-ups

-10:29
-3:30 ... that first part with the thrusters and cleans sucked ass... I might have done an extra round on accident. Better an extra than one less ... this workout wash hard as is, but I was just pissed off as hell because I was chasing my barbell all over the fucking gym. This shitty Marine Corps gym has a slanted floor and it is impossible for the barbell to not roll all over. I lost a ton of time chasing the barbell and repositioning it... this kept my heart rate down a lot and took away at some of the intensity I could have gotten out of this. Anyway... at least I felt decent on the C2B Pull-ups. 

C.
3 Sets:
KB Suit-case Carry (2 pood) x 4 Lengths of the gym (2 right arm, 2 left arm)
Rest as needed

10 GHD Back Extensions + GHD Plank x :45 after 10th rep

Rest as needed

D.
15 Minutes Yoga Cool-Down Stretching

-Complete

E.
30 Minute 'Compex' E-stim Arm Workout

-Just did this because someone I workout with is a Compex ambassador. Was a different stimulation than I've ever had ... cool thing to try out.

PM Workout (1200)

4 Mile Super Easy Run

-39:00 ... didn't plan on doing this, but got invited by some dudes in my office. We went really slow and kept the base very aerobic. It was extremely hot on Camp Pendleton today ... about 80 degrees. Really felt the heat, even with the slow pace.

8/14/16

Much needed Complete Rest.

8/13/16

AM Workout (1030) 

I felt pretty beat up and tired when I woke up this morning. I didn't particularly want to train, but this weekend Saturday invictus session is one of the best workouts I get all week. Really glad I didn't skip this workout due to fatigue. Once I got rolling I got a ton of intensity out of this and really pushed outside my comfort zone.

A.
Every minute, on the minute, for 12 minutes (4 sets):
Interval 1 – Chest-to-Bar Pull-Ups x 12 unbroken reps
Interval 2 – 30 Double-Unders + 8 Strict Handstand Push-Ups
Interval 3 – 15 Meter Handstand Walk

-Complete, very solid warm-up. Felt much better after getting through this.

B.
Three rounds for time of:
8 Squat Cleans (185/125lb.)
10 Muscle-Ups
400 meter run

Rest 5 minutes then. . .

For time:
Row 60/40 Calories
400 meters Farmers Carry (24/16kg)
Row 60/40 Calories

Rest 5 minutes then. . .

For time:
21-15-9 reps of:
Overhead Squat (135/95lb.)
Burpee Over Barbell

-15:25
-13:10
-7:00

-First part was singles for cleans, this is the heaviest squat cleaning I've done in a long time. Didn't go very fast, but kept the pace consistent. Muscle-ups were unbroken / unbroken / 6/4 ... runs were SLOW.
-This farmer's walk was the worst thing ever ... had to drop the weights like 8 times.
-Before starting the last metcon I just straight up wanted to quit. I didn't want to do this. Went 12/9 ... 8/7 ... and unbroken for the OHS ... I was extremely fatigued by the time I got here. I was completely wrecked by end of this. Great conditioning and mental toughness training.

C.
10 Minutes Cool-Down Stretching

-Complete

PM Workout (1830) 

~35-40 Minute Easy Run ... felt pretty solid throughout. Didn't time anything or calculate the distance, just went based off of feel and enjoyed myself. Great way to end this week's training.

8/12/16

Chiller bodybuilding session this morning, basically just went in and gone a pump. I am feeling pretty beat up and didn't want to do much hard crossfit alone at 5 am. Had a fun time in the gym this morning. Nice to have a workout just for fun without any expectation of time domain/weight/score etc.

A.
Bench Press Pyramid
5-5-5-5-5-5

-185#, 195#, 205#, 195#, 185#

B.
Incline Bench Press
3 Sets of 10

-135# Across ... went light, never do this movement, not a strength of mine

C.
3 Super Sets:
DB Bench Press (2 x 70# DB) x 10 reps
Standing EZ Bar Culs (70#) x 10 reps
Rest as needed

-Complete

D.
3 Rounds:
Cable Curls x 12
Rope Tricep Push-Downs x 12
Rest as needed

E.
3 Rounds:
Reverse Cable Curls x 12
Overhead Cable Extensions x 12
Rest as needed

F.
Cross-Over Cable Flies x 20
Cable Row x 10
Rest as needed

PM Workout (1630) 

Hit up the class workout this afternoon, got some good intensity out of this.

A.
Every :90 for 10:30 (7 Sets):
Snatch Push-Press x 3 Reps

-135#, 135#, 185#, 185#, 205#, 205#, 225#

B.
On a 25 Minute Clock (5 Rounds):
AMRAP 3 Minutes:
15 Calories Assault Bike
3 Strict HSPU
6 C2B Pull-ups
12 Alternating Jumping Lunges
AMRAP Burpees
Rest 2:00

-31,27,25,24,24 ... burpees are never fun, felt kind of slow on them today, but overall good conditioning.

8/11/16

AM Workout (0600) 

This morning was a pretty solid weightlifting session. Didn't have time for a conditioning workout this morning, but this was good lifting. I was happy to PR and most everything felt solid. Have been waking up at 0500 to train, going to have to push it back to 0430 going forward... thats is going to suck. 

A.

Every 2 for 6 minutes (3 sets):

Behind the Neck Press in Split x 5 reps 

-95# Across ... good warm-up 

C.

Every 2 for 16 (8 sets):

Split Jerk x 2 reps 

Build up to roughly 90% (285#) 

-185#, 185#, 205#, 225#, 245#, 265#, 275#, 285# (PR) ... felt good, these were touch-and-go out of a rack. 

D. 

Every 2 for 6 (3 sets):

High Hang Clean x 3 reps (60% = 185#) 

-Complete

Every 2 for 6 (3 sets):

High Hang Clean + Hang Clean (70% = 225#) 

-Complete

Every 2 for 6 (3 sets):

Hang Clean + Clean (80% = 255#) 

-Complete

Every 2 for 10 (5 sets):
Clean Pull + Clean and Jerk (85-90% = 265 – 285#) 

-Went 275# across here, missed the first and fourth jerk. So went 3/5 on the jerks, but the cleans felt very solid. 

PM Workout (1730) 

Had to cut out my conditioning this morning, so swung by the gym on the way home and hit the class workout. Dead-lifts and front squats tightened up my back a little bit, but glad I got in some extra work. 

A. 
Dead-lift
5-5-5-5-5 

-315#, 365#, 365#, 385#, 405# ... heaviest I've gone in a LONG time (over a year?); not really sure exactly. 405# is my old 15 RM, so for 5 isn't anything great for me. But at least I'm hinging at the hip again. 

B.
AMRAP 14 Minutes:
1 Front Squat (155#) 
2 Toes-to-Bar 
5 Double-Unders 
2/4/10 ... 3/6/15 ... 4/8/20 etc. 

-Got through the round of 10 Front Squats / 20 Toes-to-Bar / 50 Double-Unders (460 reps) ... kept a fairly consistent pace, front squats felt a little rough, but got through them. 

8/10/16

Complete Rest ... moved today's training to tomorrow due to scheduling issues. 

8/9/16

This morning ended up being a decent session. I was pretty tired when I woke up this morning, but once I got moving I got a good session in. I played poker on Saturday night and it left me tight in my back and glute quite a bit... first tightness I've had basically since coming out to California on June 26th. I spent some extra time trying to warm-up and loosen up that tissue. Once I got warm it went away and I felt pretty solid on everything.

A.

Box Squat

Build to a heavy single in 10 minutes

-Built up to 365# to a rogue bench... not sure on the height of that. More there, but did this quickly. 

B.

Every 2 for 6 (3 sets):

Box Squat x 3 Reps @ 75% (275#) of today’s single

-Got all these reps easily 

C.

EMOM 21 (7 sets):
10 BBJO (24/20")

15 Wall-Balls (30/20#)

20 Double-Unders + 8 Toes-to-Bar

-This was more difficult than I thought, mostly because of the 30# wall-ball. Got all the work in and got a lot of intensity out of this, fun conditioning.

D.
20 Minutes of Yoga/Stretching

-Complete ... just pulled off a video from youtube... ended up being some amazing stretching. Great stuff. 

8/8/16

AM Workout (0600) 

This morning was a decent session, lights numbers on the lifting and the metcon was tough, but easier than I thought it would be. Felt solid over all, decent day in the gym. 

A.

Every 2 minutes, for 6 minutes (3 sets):

High Hang Power Snatch x 3 reps @ 50% (135#)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Power Snatch + Hang Power Snatch @ 60% (155#)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Power Snatch + Power Snatch @ 70% (175#)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Power Snatch @ 80% (205#)

Followed by…

Three sets of:

Snatch Pulls x 3 reps @ 105% (265#)

Rest as needed 

Strict DB Press (2 x 45# DB) x 10 Reps 

Rest as needed

-Complete ... got all reps easily 

B.

5 RFT:

20 Strict Ring Dips

14 Thrusters (135/95#)

(Compare to Dan Bailey = 12:49) 

-16:09 ... fun workout, not as bad as I thought it would be, mostly because I had to take so much rest on the ring dips. Thrusters were 4 sets of 10/4 and last set unbroken. Ring dips were all over the place, even some singles in there. Good workout overall though. 

C.

3 Sets:

Plank x :90
Rest as needed
BB Row x 10 Reps (135#) 

Rest as needed

-Complete 

PM Workouts

Every 2 for 20 minutes (10 sets):
200m Run

-Between 31 and 34 ... nothing crazy, always happy to get to hit the track.