May 23 - Rest Day

May 22 - BJJ

May 21 2018

Team Training - Isa, Laura, MFO
A. PP 3, 3, 3
1 power clean + 3 pp @ 31x2
45 x5, 95x3, 135x3, 165x3

https://youtu.be/v_gvJsn-AQU

B. Split jerk 4, 4, 4
1 power clean + 4 Split jerk
165x4, 185x4

C. amrap 40min
50 DU
10 G2OH @ 125/195
400m run
100 T2B
100m sled push
100 HSPU
100 cal AD

1r+71cal
https://youtu.be/OgjMGKsLUCU

May 18
BJJ

Peruvian collar choke

you are alive for a reason... what is your why?

21st

A. Push press TnG x 2 + PJ TnG x 2; rest as needed x 5
45x5, 135x2/2, 185x2/2
205x2/2 - https://www.youtube.com/watch?v=60cpo6Qr4Uw
210x2/2 - https://www.youtube.com/watch?v=g1TfCHtzc9s
215x2/2 - https://www.youtube.com/watch?v=qfa0zqthRtg
220x2/2 - https://www.youtube.com/watch?v=es84-6dL50I
225x(1+f)/2 - https://www.youtube.com/watch?v=J3XixGZp-NA

+
4mins 95% effort
10 wall balls 20# 10' target
4 ball slams 40#
3 MU
4r + 16
https://www.youtube.com/watch?v=KkwCO5jstbo

rest 5mins
4mins 95% effort
25 DU
5 burpees
10 air squats
6r + 5
https://www.youtube.com/watch?v=vldwT2Yw5XA

rest 5mins
4mins 95% effort
12 box jump SD 24"
8 HSPU
4r + 5
https://www.youtube.com/watch?v=9MW1MREIMjc

19th 

A. hang power snatch build to a tough TnG triple 10mins
45x5, 95x4, 135x3, 165x3
175x3 - https://www.youtube.com/watch?v=tsFhePC_N3g
185x(2+f) - https://www.youtube.com/watch?v=-NVVKYP-p9o
190x3* - https://www.youtube.com/watch?v=ZKAbsfCdoCE

*not TnG
B. AD 1min 90% aero rest 1min x 5
11cal, 12, 13, 14, 15
+
12min amrap
Row 200m
20 walk lunges
10 PS 115#
5rounds
all PS unbroken
https://www.youtube.com/watch?v=Q7gVFNnwKjo