Sunday - October 18, 2015

A. 1RM Snatch
- No misses up to 143lbs. Tried for PR at 153lbs - failed behind


B. 10 Min AMRAP
15 T2B
18 FR Lunges at 123lbs
21 Cal Row
ROUNDS: 3 or 4  - wasn't pushing. Just did to move and breath.


C. 6 Min AMRAP
10 Cal Bike
10 Box Jump Over/Step Downs
30 Double Unders
Rounds: 3 + 44 (6 Double Unders away from 4)


Rest


D. 2 Mile Relay with Mickey, JP and Tori. 400m splits each x 2
Overall time: 11:20
My splits: 1:16 and 1:24 (up the stairs, into the gym to tag next person)


E. 21-15-9 with JP (Tori and Mickey went together)
Syncho Deadlifts at 185lbs
Syncho Deficit HSPU (5 and 3 inch deficit)

Monday - August 31, 2015

A. Snatch to  heavy single for the day ; allowed 2 misses above 65% ONLY in 15 min
63kg - slow off ground. Struggle is real.

B. Clean & Jerk – 3×2; not TnG at or above 80%

C. Back Squat
1×8 @ 65% - 79kg
1×6 @ 75% - 91kg
1×4 @ 85% - 103kg
1×4 @ 90% - 109kg

D. Front Squat
1×5 @ 70% - 74kg
1×4 @ 80% - 85kg
1×3 @ 85% - 90kg
1×3 @ 90% - 95kg


E. AFAP
100 Double Unders 
50 wall Balls (30/20)
25 Clean and Jerks (155/108)
TIME: 7:22

Friday - August 28, 2015

A. Snatch; climb to heavy single, 2 missed lifts allowed only before ending session 



B. Squat Cycle Week 4 Day 2
Back SqT
1×8 @ 65% - 79kg
1×8 @ 70% - 85kg
1×8 @ 75% - 91kg
1×8 @ 80% - 97kg


C. Front Squat
1×5 @ 60% - 64kg
1×5 @ 65% - 69kg
2×5 @ 70% - 74kg


D. EMOM x 12
Odd: 15 Cal Row 
Even: 8 Box Jumps (30/24) step down 


E. Assistance Work 
4 Rounds
8 Single Leg Suit Case Squats (each leg) heavy
15 Band Scap Rear Scap Squeezes 
12 Weighted GHD Situps
30’ Russian Lunge Twist

Saturday - June 13, 2015

A. Snatch C&J up to heavy single
63kg/138lbs
65kg/143lbs -missed


B. C&J heavy single
85kg/187lbs
88kg/194lbs - missed jerk


B. OHS – up to 1RM
80kg/176lbs
85kg/185lbs - failed


C. AMRAP 30  
2 Burpee Muscle Ups
4 Strict HSPU
6 Cal Bike
ROUNDS: 18