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