Days this month: 15
Days this year: 34
Total days recorded: 87
Gender: Male
355 lbs - 180402
Power Snatch + Hang Snatch - 115 lbs
Power Snatch + Hang Snatch
Every 2:30 minutes for 5 rounds
1.1.1
Conditioning - 70 reps
6 Rounds
With a 2 minute running clock
20/16 calorie row
Max HSPU in remaining (odd rounds)
Max bar MU in remaining (even rounds)
Rest 2 minutes between rounds
20/20/18 HSPU
5/3/4 MU
Accessory - 160 reps
A) Banded Face Pulls
5x12
B) DB Hammer Curls
5x10 L/R
Black band and 30 lb DBs
Deadlift - 275 lbs
Every :90 seconds for 8 rounds
1st: Deadlift
3.3.3
Use same weight as last week
Rest :15 seconds between each 'cluster'
Strict Pull-ups + Kipping Pull-ups - 36 reps
2nd: Strict Pull-Ups + Kipping Pull-Ups
X.2X
Perform set of strict pull-ups to failure, drop from the bar and rest for :15 seconds and then complete twice that number of reps as kipping pull-ups
3/6
Conditioning - 21:31
30 double-unders
30 Russian KBS (53/35) + 30 double-unders
30 knees to elbow + 30 RKBS + 30 double-unders
30 hang power cleans (155/105) + 30 knees to elbow + 30 RKBS + 30 double-unders
30 knees to elbow + 30 RKBS + 30 double-unders
30 RKBS + 30 double-unders
30 double-unders
135 lbs
Accessory - 100 reps
Russian Twists + Leg Lateral Up-And-Overs
4x15+10
Use WB for twists, over + back is one rep. Lateral up and overs performed from seated supported position and consist of raising legs together up-and-over medball and tapping ground on either side.
Did with Carrie and Hoes
Strength - 44 lbs
Every 4 minutes for 16 minutes
:20 second double KB hold wall sit
8 L/R double KB front rack walking lunge
12 double KB front rack squats
Goal is to complete entire complex of work without putting down KB
Accessory - 144 reps
A) Weighted Hollow Flutter Kicks
4x20
B) Single-Arm Upright Row
4x8 L/R
15/15 - 6:50
3 rounds
15 burpees
15 thrusters (75/55)
Rest 2 minutes