2/28

Warm Up

21/15/9
SDHP @95
Overhead Squat @95

4:57

Pleasantly surprised with how this went. Came in wanting to do the overhead squats unbroken (and did) and was hoping for sub 6:00 time wise.

Sumo's went 15/6, then tried to do 3's (didn't succeed) the rest of the way.

3/1
Warm Up

Hang Power Snatch
65x5
95x5

115x3
135x3
145x3

155x3
160x3

Wound up receiving the 160's deeper than all other sets (I suppose this shouldn't be surprising) but was still above parallel each time so I counted them.

3/2
Warm Up

"McCluskey"

3 Rounds
9 Muscle Ups
15 Burpee Pull Ups
21 Pull Ups
Run 800 m

40:35

Wanted to try and do this (everything but the muscle ups anyway) with the vest, but did the first 15 burpee pull ups and then struggled through a few regular pull ups before deciding that just wasn't happening.

Would have liked to go a little quicker, but after doing all this pulling I'll take the fact that I didn't rip my hands as consolation and be satisfied with that.

3/3
Warm Up

3 Rounds
Run 400 m
15 Snatches @75
9 Handstand Push Ups

14:05

Deceptively tough workout.

Would have been 30-45 seconds quicker but I failed the last handstand push up three times before getting it.

3/5
Warm Up

Partner Workout
1:00 Ball Slams/Lunges
1:00 Burpee Alternates
1:00 Sit Up Alternates
Run 400 m

3 Rounds

Nice little active rest workout, didn't bother turning the clock on just wanted to get in and get moving around for a while.

3/6
Warm Up

Snatch (Heavy Single)
145x1
155x1
165x1
175x1
180x1
185x1
190x0x4

Another frustrating snatch day. Seemingly have developed a mental block in this lift once I get past 185.

Freddie's Revenge
5 Rounds
5 Push Jerks @185
10 Burpees

9:46

Harder than I thought it was going to be (would have liked to go 1:30-2:00 faster). Knew I was going to eventually have to break the push jerks, but it came earlier than I thought it would.

Have video up until my last round of burpees when my camera died.

Video. Push Jerks go UB/2-3/2-2-1/2-2-1/2-1-1-1

Pretty satisfied with my pace actually up until the last round. Last round was too broken up (should have finished 2-2-1) and I stood around too much between reps.

3/8
Warm Up

Sprint 100 meters (10 Rounds)
1. 13.80
2. 14.59
3. 14.39
4. 14.39
5. 13.49
6. 13.85
7. 14.49
8. 14.59
9. 14.49
10. 14.59

Good wheelhouse type workout for me. Very satisfied with how this went.

3/9
Warm Up

AMRAP 12
3 Bench Press @185
5 Back Squat @225

12 Rounds + 2 Bench Presses

Came in wanting to get 12 rounds, but after watching someone do the workout before I did went into it shoooting for 13 or 14. That being said though I feel like this is a pretty solid performance.