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8/4
Burgener Warm Up
Snatch 1RM
160x1
175x0
170x1 (PR)
Clean and Jerk
185x1
205x1
220x0 (Hit the clean with no problem, missed the Jerk)
AMRAP (10 Minutes)
6 Squat Cleans @125
12 Pull Ups
24 Double Unders (I did 72 single unders)
3 Rounds + Cleans + 5 Pull Ups
8/5
Dynamic Warm Up
3 Rounds
Row 500 m
30 24" Box Jumps
25 Good Mornings @45
20 Deadlifts @205
21:00
Nice little ass kicker of a workout.
8/6
Dynamic Warm Up
AMRAP (27 Minutes)
5 Muscle Ups/10 Ring Pull Ups
10 Overhead Squat @115
15 Toes to Bar
20 GHD/Abmat Sit Ups
3 Rounds + 10 Ring Pull Ups + 10 Overhead Squats
Got all 5 muscle ups in the first round (including the first two unbroken) and then 2 of them in the second round, then had to switch to ring pull ups. We only have 1 GHD in our gym so I'd start out on Abmat sit ups and then switch to the GHD to finish when it was open. Generally did 10 Abmat and 15 GHD sit ups per round.
Toes to bar are still tough.
8/7
Dynamic Warm Up
Broomstick Mile
25 Back Squat
25 Front Squat
25 Overhead Squat
Run 400 m
25 Strict Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Snatch
Run 400 m
50 Squat Clean
Run 400 m
19:35
8/9
Dynamic Warm Up
50 Sledgehammer Hits
200 Single Unders
AMRAP (20 Minutes)
7 Back Squats @185
10 Walking Lunges @40 (Right arm)
7 Burpees
10 Walking Lunges @40 (Left arm)
6 Rounds + 7 Back Squats
8/10
Dynamic Warm Ups
SQT (3 Rounds)
10 Ground to Overhead @95
200 meter Shuttle
4:46
8/11
Dynamic Warm Up
2x25 K-Bell Swing @24 KG
Adam Brown (30 Minute Cap)
24 Deadlifts @250/225
24 Box Jumps @20"
24 Wall Ball Shots @20
48 Ring Push Ups
24 Box Jumps @20"
24 Wall Ball Shots @20
24 Squat Cleans @135/115
1 Round + 24 Deadlifts @225 + 24 Box Jumps
Tough...
Got halfway through the cleans in the first round and wound up having to drop the weight as I was dragging ass. Then dropped the weight on the deads for the second round as well.
Weight: 181.5
Going to start playing around with my diet a little bit, looking to gain some weight and get up to around 190'ish
8/12
Dynamic Warm Up
3x3 Push Jerk
155 x 3
175 x 3
195 x 3
Coe (10 Rounds)
10 Thrusters @95
10 Ring Push Ups
18:22
8/13
Dynamic Warm Up
3x5 Overhead Squat
135x5
155x5
170x5
All weights felt good. Lets me know that as I come further along with my snatch technique that weight should continue to shoot up as well.
Annie
50/40/30/20/10
Double Unders
Ab Mat Sit Ups
11:53