26th
back, legs were particularly SAF.
on resilience
AM
A. Snatch pull x 1. snatch high pull x 1. power snatch x 1 + OHS x 2; rest 10sec/rest 3mins x 5
45x5, 95x1, 135x1
165x1 - https://www.youtube.com/watch?v=tVly0MKnj94
175x1 - https://www.youtube.com/watch?v=qlmwoY2IqBc
185x1 - https://www.youtube.com/watch?v=WF0oieziGcU
195x1 - https://www.youtube.com/watch?v=DAb4jRHrbfY
200x1 - https://www.youtube.com/watch?v=Sf8oDLLM878

B. snatch grip PP x 1 + snatch balance x 2; rest 1min x 5
165x1 - https://www.youtube.com/watch?v=OZDJmzbOzkU
175x1 - https://www.youtube.com/watch?v=oPMxMFUNIOM
185x1 - https://www.youtube.com/watch?v=sRxEc9_QRuE
195x1 - https://www.youtube.com/watch?v=TPmmBHcgvhY
200x1 - https://www.youtube.com/watch?v=aaG06hFQZk0

C. snatch build to a max take your time
by this time, i was completely toasted!
95x2, 135x2
165x1 - https://www.youtube.com/watch?v=Cn01rtTg_as
175xf - https://www.youtube.com/watch?v=5IYrWKz6-Mw
185xf - https://www.youtube.com/watch?v=x1iFUxp29aM
185xf - https://www.youtube.com/watch?v=Cxe0LwtKRx8

185xf
+
for time all out
12, 9, 6
PC and S2O 155#
box jump 30"
rest 10mins x 2
1 - 6:53 *tried to go unbroken for the PC&S2OH… completely crashed down in the first round!
https://www.youtube.com/watch?v=RjfS5aDHZhY
2 - 5:58
https://www.youtube.com/watch?v=cmV-_wAUER8

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
rows were particularly challenging. a great mental test… on resilience
1 - 1:54.8
2 - 1:53.7
3 - 1:53.5
4 - 1:53.5
5 - 1:52.9
6 - 1:53.6
7 - 1:53.5
8 - 1:52.6
https://www.youtube.com/watch?v=omZ1QYIWS10

25th
AM
A. Back squat @30X1; 3x5; rest 3mins build to a tough weight and stay
45x5, 135x5, 225x3, 275x3
295x3 - https://www.youtube.com/watch?v=GrF649h68bQ
295x3 - https://www.youtube.com/watch?v=jeUJl_5An6E
295x3 - https://www.youtube.com/watch?v=rVrFlf67reo
295x3 - https://www.youtube.com/watch?v=HrU_0F5BYDM

295x(2+f) - https://www.youtube.com/watch?v=9YZynWQSDjI
+
for time
20 back squats 225# - ub
40 T2B (35+5)
60 KBS 2pd (15+10+10+10+15)
7:30 - https://www.youtube.com/watch?v=5Po_TlWAl4U

+
3 sets 80-90% effort
Row 500m
50 DU
Run 400m
rest 2mins
1 - 4:57 - https://www.youtube.com/watch?v=qTMRE7rJFWM
2 - 4:46 - https://www.youtube.com/watch?v=DTvJMIF6148
3 - 4:32 - https://www.youtube.com/watch?v=iznbNhNs9sI

PM
Run 3k 90% pacing 
13:01

23rd
part 1
Snatch from high blocks build to a tough double in 10mins
45x5, 95x5, 135x3
165x2 - https://www.youtube.com/watch?v=3IpgyfQoIQQ
175x2 - https://www.youtube.com/watch?v=cf0uNDQxoLo
180x2 - https://www.youtube.com/watch?v=sodi2dOhJPg
185x2f - https://www.youtube.com/watch?v=YQNmAHrSHLw
185x2 - https://www.youtube.com/watch?v=8rcjPOXZuHI

rest as needed

part 2
snatch build to 85% of arm
135x2 - https://www.youtube.com/watch?v=ENnC0t4DAgs
165x2 - https://www.youtube.com/watch?v=vRyvabsUyMg
175x1 - https://www.youtube.com/watch?v=R7mYFFiIEQY

185x1 - https://www.youtube.com/watch?v=PoKKPXaMI4g

rest as needed

for time
10 PS 155#
15 ball slam 50#
20 burpee jump over the box 30”
3:18 - ub
https://www.youtube.com/watch?v=a9izstGmZSc

22nd
AM
A. strict press cluster @12X1; 2. 2. 2; rest 10sec/rest 3mins x 4
45x5, 95x5, 125x3
135x2.2.1+f, 130x2.2.2, 130x2.2.2, 130x2.2.2 - https://www.youtube.com/watch?v=LXub5tw3I0w
B1. TnG PC and jerk x 4; rest 20sec build per set
135x4
165x4 - https://www.youtube.com/watch?v=uaL75KNAP4s
185x4 - https://www.youtube.com/watch?v=6ieh0MhTf_A
190x4 - https://www.youtube.com/watch?v=4J7nPIIsv7U
195x4 - https://www.youtube.com/watch?v=9lqyMYI0mKI
200x4 - https://www.youtube.com/watch?v=dl9l-53_K-4

B2. 2 rope climbs legless; rest 20sec
2-2-2-2-2
B3. 2 rope climbs with legs; rest 3mins x 5sets
2-2-2-2-2
C. 90sec max HSPU 8" deficit
11.
shoulders were already messed up…
https://www.youtube.com/watch?v=QxEGhIjLnXg
+
3 sets 97% effort
5 HPS TnG tough build per set
AD 20sec all out
rest 3mins
165x5/9cal - https://www.youtube.com/watch?v=3TCBAoOvR-w
170x5/8cal - https://www.youtube.com/watch?v=6w40KF6X8SA
175x(2+f+3)/8cal - https://www.youtube.com/watch?v=72gSC58KsYI

PM
Run 20-30mins easy pace
run with Laika… better… more in since with her...
+
mobility

21st
AM
A. FS build to a tough triple
45x5, 135x5,  225x4
275x3 - https://www.youtube.com/watch?v=oIn3uUqbE4c
295x3 - https://www.youtube.com/watch?v=Dfuv2L1gUec

300x1 - https://www.youtube.com/watch?v=IKqfREYJKBI

B. emom - 14mins
odd - 4 thrusters 135# + 6 T2B
even - 20 DU + 10 burpees AFAP
ub - https://www.youtube.com/watch?v=mdsa8NMvXNA

+
AD 30sec 97%
rest 2:10mins x 6
rest 5mins after 3rd
AD not able to sustain the beating.
did this on the row
14, 14, 14, 14, 15, 15

PM
AD 40mins easy pace every 5min 40sec side plank both sides
cool!

19th
AM
A. Snatch pull x 1. snatch high pull x 1. power snatch x 1; rest 10sec/rest 3mins x 5
45x2, 95x1, 135x1
165x1 - https://www.youtube.com/watch?v=wTQDXn-7f6c
175x1 - https://www.youtube.com/watch?v=PP4UgIOxhCI
180x1 - https://www.youtube.com/watch?v=d1CZVzh4vvM
185x1 - https://www.youtube.com/watch?v=IuWTlwXttao
190x1 - https://www.youtube.com/watch?v=NrjDyedicDs

B. snatch balance 3x3; rest as needed
185x1 - https://www.youtube.com/watch?v=qxh23LNmTss
190x1 - https://www.youtube.com/watch?v=nVFR_9x2GkA
195x1 - https://www.youtube.com/watch?v=yPp2UK9c9iw

C. snatch from high blocks build to a tough single start at 50% of 1rm small builds 8-10sets rest as needed
110 - 180x1 - https://www.youtube.com/watch?v=iMeYlda_LZ0

190xf*, 190xf* - https://www.youtube.com/watch?v=oKA7TCp77v4

*did not commit under the bar… afraid of it...
+
for time all out
10 power clean and jerks 155#
15 box jump overs 30"
20 CTB chin ups
rest 12mins
x2
1 - 2:35 ub - https://www.youtube.com/watch?v=YZFQ1ZdOQ50
2 - 2:19 ub - https://www.youtube.com/watch?v=24Wr5dceQIc

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.5
2 - 1:51.7
3 - 1:52.4
4 - 1:52.2
5 - 1:52.0
6 - 1:52.2
7 - 1:51.9
8 - 1:51.4
https://www.youtube.com/watch?v=q4MPyzKevug

18th
AM
A. Back squat @30X1; 5, 4, 3, 2, 1; rest 3mins
45x7, 135x5, 275x4
275x5 - https://www.youtube.com/watch?v=NvLbP7UHoj0
285x4 - https://www.youtube.com/watch?v=G9NTG1lF4Ys
295x3 - https://www.youtube.com/watch?v=ZU9GnWueY90
305x2 - https://www.youtube.com/watch?v=FxvVJBUIzwU
315x1 - https://www.youtube.com/watch?v=AjBh_Ndsf90

+
5, 4, 3, 2, 1 80-90% effort
MU
FS 225# from rack
2:48 ub - https://www.youtube.com/watch?v=zCVajGbJbic

+
3 sets 80-90% effort
25 wall balls 20# 10' target
10 burpee box jumps 24"
15 T2B
100 DU
rest 2mins
1 - 3:37 - https://www.youtube.com/watch?v=B3UQqk57P5Y
2 - 3:34 - https://www.youtube.com/watch?v=BJZe_DkkB-I
3 - 3:33

PM
Run 5mins Z1
+
Run 30sec 90% aero
rest walk 30sec x 28
rest walk 2mins after the 12th run
+
Run 5mins Z1
fun
ran with Laika…

16th
part 1
Snatch from high blocks build to a max in 10mins
45x5, 135x3
165x1 - https://www.youtube.com/watch?v=-b-_1SxM1_s
175x1 - https://www.youtube.com/watch?v=8uTRWPCYFb0

185xf - https://www.youtube.com/watch?v=F3dHaFl3d5A
185xf - https://www.youtube.com/watch?v=dK-95ehasJw
185xf - https://www.youtube.com/watch?v=dRLo8U9dgZU

rest as needed

part 2
take 80% of part 1 complete 12 reps for time snatch from high blocks
2:56 - no missed reps
https://www.youtube.com/watch?v=HYYWTyzTgxU

rest as needed

for time
10 MU
15 PC and jerk 155#
20 burpee over the bar
3:07 - https://www.youtube.com/watch?v=GY8lz2RMHJE
a spicy one!

15th
AM
Run 20-30mins easy pace
run with Laika
+
mobility

PM
A. strict press cluster @12X1; 3. 3. 3; rest 10sec/rest 3mins x 3
45x6, 95x5
125x3.3.3, 125x3.3.3, 125x3.3.3 - https://www.youtube.com/watch?v=6jXuSTcGvjM

B1. clean pull x 1/Hang PC x 1/PJ x 1/SJ x 1; rest 10sec build per set
45x2, 135x3
185x1 - https://www.youtube.com/watch?v=W85naTvpCRg
195x1 - https://www.youtube.com/watch?v=HD7-enLPAmg
205x1 - https://www.youtube.com/watch?v=210bxph0odY
215x1 - https://www.youtube.com/watch?v=9Hxi0dLQQ5E
225x1 - https://www.youtube.com/watch?v=yDrjVzoB_BI

B2. 2 rope climbs legless; rest 3mins x 5sets
2 - 2 - 2 - 2 - 2
C. 90sec max HSPU 5" deficit
17 ub - https://www.youtube.com/watch?v=fgZDjsBKUPs

+
3 sets 97% effort
5 DL TnG tough build per set
AD 20sec all out
rest 3mins
315#/ 11cals - https://www.youtube.com/watch?v=ZTuRXMdwnoI
320#/9cal - https://www.youtube.com/watch?v=TBZIeiiGkQE
330#/11cal - https://www.youtube.com/watch?v=ZWPh-u9rO0M

14th
AM
AD 35mins easy pace every 5min 40sec side plank both sides
cool


PM
A. FS build to a tough double
45x4, 135x5, 225x3
275x2 - https://www.youtube.com/watch?v=ZwyvciMYcvU
285x2 - https://www.youtube.com/watch?v=WdhulRnNa24
300x2 - https://www.youtube.com/watch?v=Wl2oJc6FdFE

+
5, 4, 3, 2, 1, thruster 135# unbroken
10, 8, 6, 4, 2 unbroken CTB chin ups
1:50 - ub - https://www.youtube.com/watch?v=YLEj4J4pxHQ

+
AD 30sec 97%
rest 2:20mins x 6
rest 5mins after 3rd
AD not taking the beating with high intensity intervals.
did these on the row
14cal / 14cal / 14cal
14cal / 14cal / 14cal - https://www.youtube.com/watch?v=O8VNMXibjtk

12th
AM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.5
2 - 1:53.1
3 - 1:53.3
4 - 1:53.5
5 - 1:52.8
6 - 1:53.0
7 - 1:53.3
8 - 1:52.3
legs are SAF from yesterday.
note that the front rack walking lunges have a bigger impact.
maybe because i was not able to have a full extension while stepping up.
https://www.youtube.com/watch?v=tLQ_z5z-Mjs

PM
A. Snatch pull x 1. snatch high pull x 1. power snatch x 1; rest 10sec/rest 3mins x 4
45x5, 95x3, 135x3
165x1.1.1 - https://www.youtube.com/watch?v=lGq1LnoEnpo
175x1.1.1 - https://www.youtube.com/watch?v=GciP_lnww1o
185x1.1.1 - https://www.youtube.com/watch?v=A2IEYfUVb80

195x1.1.f - https://www.youtube.com/watch?v=19uVdVjj1aM

B. snatch balance 3x3; rest as needed
165x3 - https://www.youtube.com/watch?v=gff7QA43jmA
175x3 - https://www.youtube.com/watch?v=jeawnzmz8xU
185x3 - https://www.youtube.com/watch?v=2S66wNF22sg

C. hang snatch start at 95# add 10# every min until max
95 - 195x (f+1), 205xf
https://www.youtube.com/watch?v=h7Sep2qMTm0
+
3min max
8 PS 75#
30 DU
3r +10 - https://www.youtube.com/watch?v=KdSQj-fblNs

rest 10mins

3mins max
5 burpees
15 DU
7r+6 - https://www.youtube.com/watch?v=RxObzbE-Oj0

11th
AM
Run 5mins Z1
+
Run 30sec 90% aero
rest walk 30sec x 24
rest walk 2mins after the 12th run
+
Run 5mins Z1
run with Laika… :)
fun!!!


PM
A. Back squat @30X1; 1, 1, 1, 1, 1; rest 3mins
45x5, 135x5, 225x4
305x1 - https://www.youtube.com/watch?v=h7vo3WgzIPw
310x1 - https://www.youtube.com/watch?v=GdLEs6t8zwo
310x1 - https://www.youtube.com/watch?v=mEtgtJ-hkgA
310xf - https://www.youtube.com/watch?v=j-ZoTXbHO7U
305x1 - https://www.youtube.com/watch?v=fR8o_P-pFSw

B1. 10 BB front rack step up 155# 20"; rest 10sec
ub - ub - ub
found the height of the box high or the wight too heavy… was not able to complete the full extension on one leg.
B2. amrap MU -1; rest 3mins x 3
13 - https://www.youtube.com/watch?v=NdKQRfZ2G6o

9 - https://www.youtube.com/watch?v=fYqZKOP2qRo
10 - https://www.youtube.com/watch?v=gCmtdK7no0g

+
3 sets 80-90% effort
20 wall balls 20# 10' target
15 GHD situps
15 KBS 2pd
10 box jump sd 30"
rest 2mins
1 - 2:56 - https://www.youtube.com/watch?v=MNFnCIjJcvg
2 - 2:40 - https://www.youtube.com/watch?v=Tqf4HJzo3bU
3 - 2:28 - https://www.youtube.com/watch?v=dNlB0ZvGxIQ

9th
Done with MFO athletes… Fun to share with them this time.
part 1
Snatch start at 95# add 10# every min until max
95 - 205x(f+1), 215xf - https://www.youtube.com/watch?v=ADwaVPqDRFk

rest as needed

part 2
30 TGU 2pd alt hands per rep
8:18 - https://www.youtube.com/watch?v=B08L6RgETOg

rest as needed

for time
3 rounds for time
10 DL 185#
20 wall balls 20# 10' target
15 ring dips
4:37 ub - https://www.youtube.com/watch?v=nWSP0exOg24

8th
AM
Row 20mins easy pace
4209m
+
mobility

PM
A. strict press @12X1; 5, 4, 3, 2, 1; rest 3mins
45x5, 95x5
135x5, 135x4, 145x3
155x(1+f) - https://www.youtube.com/watch?v=vyi6qJrg3cM

150xf - https://www.youtube.com/watch?v=4l7txp3xddA
B1. PC x 1/PJ x 3 TnG; rest 90sec
45x5, 95x1.3, 145x1.3
170x1.3 - https://www.youtube.com/watch?v=wfvBwkN0u9U
185x1.(f+3) - https://www.youtube.com/watch?v=9WP1zmMS8qY
195x1.3 - https://www.youtube.com/watch?v=dYvC5UcSjFE

205x1.3 - https://www.youtube.com/watch?v=V4bPMI2bvdw
learning to get under the bar and putting it hover the head... too far forward still on some reps...

B2. 2 rope climbs; rest 3mins x 4sets
ub, using legs
C. 3min renagade rows 30#/hand
31 - https://www.youtube.com/watch?v=I4IV2tkYZAo
+
3 sets 97% effort
5 HPC TnG tough build per set
AD 20sec all out
rest 3mins
185x5 / 12cal - https://www.youtube.com/watch?v=qmwNHcDQk00
210x5 / 8cal - https://www.youtube.com/watch?v=hwY3FPElV2g
225x5 / 9cal - https://www.youtube.com/watch?v=qabPiiWlsAE

7th
AM
Row 1min easy
AD 1min easy
Bear crawl 1min easy
Side plank 1min 30sec both sides
x 10
bear walk welled with lower body mobility.

PM
A. FS build to a tough triple
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=xK5j6vDoqhQ
295x(2+f) - https://www.youtube.com/watch?v=OGniPkQ0NoY

295xf - https://www.youtube.com/watch?v=LmYZC31nTv8
295xf - https://www.youtube.com/watch?v=8dGGjcOXyjE

B1. 15 DB thrusters tough rest 10sec
50#db are the heaviest i have. used it for all sets - ub
- https://www.youtube.com/watch?v=55_sRb0Rd4A

B2. 15 T2B; rest 2mins x 4
ub
+
AD 30sec 97%
rest 2:30mins x 6
rest 5mins after 3rd
15cal/14/14 - 14/14/15 - https://www.youtube.com/watch?v=Q2c8sI-27C4

5th
AM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.4
1 - 1:53.3
1 - 1:53.3
1 - 1:54.0
1 - 1:53.9
1 - 1:53.5
1 - 1:53.2
1 - 1:53.7
https://www.youtube.com/watch?v=cx3yPHQCY24
legs are tender from yesterdays work. focus to maintain power output constant. mental and physical challenge. its making me stronger on both areas.

PM
A1. snatch balance 3x3 moderate weight; rest 30sec
45x5, 95x3
165x3, 165x3, 165x3, 165x3, 165x3
A2. 3" riser snatch pull 1. 1; rest 10sec/rest 60sec
45x5, 135x1.1, 185x1.1
185x1.1, 195x1.1, 205x1.1, 215x1.1, 225x1.1 - https://www.youtube.com/watch?v=x9oTfyxEqA4

A3. hang snatch 1; rest 3mins x 5 build per set
45x5, 95x1, 135x1
164x1 - https://www.youtube.com/watch?v=L3M-sH02XLg
170xf - https://www.youtube.com/watch?v=thaBYe7L-f4
175x1 - https://www.youtube.com/watch?v=dvTqzANmIJI
185x1 - https://www.youtube.com/watch?v=PE9Gfu7DPOQ
195xf* - https://www.youtube.com/watch?v=y8XAghbwXAU
195xf* - https://www.youtube.com/watch?v=wyyBXN6ckgc
*deja vu from regionals… lots of emotional content… fear…

+
3 rounds 85% effort
7 PS 155#
7 burpee box jump over 24"
7/leg pistol
9:09
to stay tight at the initiation of the movement and be explosive.
https://www.youtube.com/watch?v=IL9oVeNbs_M

4th
AM
Run 5mins Z1
+
Run 30sec 90% aero
rest walk 30sec x 20
rest walk 2mins after the 10th run
+
Run 5mins Z1
Fun!
ran with Laika :)


PM
A. Back squat @30X1; 2, 2, 2, 2, 2, 2, 2; rest 3mins
45x5, 135x3, 225x3
285x2, 290x2, 290x2, 290x2, 290x2, 290x2, 290x2 - https://www.youtube.com/watch?v=-leMLeOTTzc

+
30, 20, 10 for time
BB front rack walk lunge 135#
HSPU
CTB chin ups
about 13min
did the walking lunges outside. there was a group class running in the gym.
feeling the legs WHILE doing this.
SAF (Sore As Fuck!!!)
https://www.youtube.com/watch?v=lAr7V0H4tMY

2nd
part 1
Snatch build to a tough single
45x5, 95x3, 135x3, 165x2, 175x1
190x1 - https://www.youtube.com/watch?v=OWJvOCsbGAs
200x1 - https://www.youtube.com/watch?v=br2UEeM2q98
205xf - https://www.youtube.com/watch?v=tGuX329fw5U
205xf - https://www.youtube.com/watch?v=qbr60lgHJzU
205xf - https://www.youtube.com/watch?v=UvzpWpe54dQ

rest as needed

part 2
10mins 85% effort
3 pHSPU 8"
7 CTB chin ups
Run 200m
7r + 10
was 5 sec short of completing 8r.
https://www.youtube.com/watch?v=S03-Bx8X0i4

rest as needed

for time
30, 20, 10 for time
ring dip
GHD situps
KBS 1.5pd
6:27 - ub
https://www.youtube.com/watch?v=9zhI1S-4xlI

Aug 1st
AM
Row 2k easy pace
AD 100cals easy pace
FLR on rings accumulate 4mins in 30sec intervals
26:46

PM
A. strict press @12X1; 5x5; rest 3mins
45x5, 95x5
125x5, 125x5, 125x5, 130x5, 135x5 - https://www.youtube.com/watch?v=57fENNu1KXE
B1. push press x 2/push jerk x 3/SJ x 1; rest 90sec
45x2.3.1, 95x2.3.1
145x2.3.1 - https://www.youtube.com/watch?v=gK-wBrLxrR4
175x2.3.1 - https://www.youtube.com/watch?v=-MuOdaION54
185x2.3.1 - https://www.youtube.com/watch?v=HIsrKZcuhpE

B2. legless rope climb x 2 AFAP; rest 3mins x 3sets
cool - https://www.youtube.com/watch?v=Yv4h6GNk6-E

C. 3mins max man makers 35#/hand
17 - https://www.youtube.com/watch?v=TcgKmublaMQ

+
3 sets 97% effort
5 DL TnG tough build per set
AD 20sec all out
rest 3mins
315x5 / 10cal - https://www.youtube.com/watch?v=JssFaKW4wfk
320x5 / 10cal - https://www.youtube.com/watch?v=aVSFqaIOtDo
325x5 / 12cal - https://www.youtube.com/watch?v=a-i8mB7HIak

31st
AM
Run 200m easy pace
FLR on rings 30sec
Row 1min easy pace
3 wall walks
FW 50m 88#/hand
40mins all easy pace
8-10rounds… lost count…

PM
A. FS build to a tough double
45x5, 135x5, 225x3
275x2 - https://www.youtube.com/watch?v=fv0xRBNw0KI
290x2 - https://www.youtube.com/watch?v=SdWVSfDKl9s
300x2 - https://www.youtube.com/watch?v=KSta8prvS2s

305xf - https://www.youtube.com/watch?v=YXUjAJjyGMY
305x(1+f) - https://www.youtube.com/watch?v=LIljLeC4uFY

B1. 20 wall balls 20# 10' target; rest 10sec
ub - ub - ub - ub
B2. 15 CTB chin ups; rest 2mins x 4
ub - ub - ub - ub - https://www.youtube.com/watch?v=frRnTBZyM20

+
AD 30sec 97%
rest 2:40mins x 6
rest 5mins after 3rd
1 - 15cal
2 - 14cal
3 - 14cal
4 - 15cal
5 - 14cal
6 - 14cal