Work Outs

Tues-- Oct 25th

AM - MAP (30/30)

4 sets @ 90%:

40 sec Russian KBS - 32kg 23, 23, 23, 21

20 sec rest

40 sec Wall Balls - 14# to 10 ft 20 all sets

20 sec rest

40 sec Bar Facing Burpees 15, 14, 14, 12 -- did regular burpees not bar facing

20 sec rest

40 sec Airdyne Cals: 17, 16, 16, 14

180 sec rest

8--- this was really tough

PM - Z1 Run

20 min Z1 Run

Completed

Wednesday - Oct 25

A. Snatch Balance. OHS, 1.1 - build to a tough set

B. Snatch Pull Cluster, 1.1 @ 185lb x 4 sets, 2 min

C. Back Squat, 2 reps @ 90% RM x 5 sets, 3 min

D. Heavy Turkish Get-up tech - work to a heavy single, use DB if needed

E. Free Handstand Push-up - practice

F. Single Arm FLR on Rings, max time per arm x 1 set per side

G. Single Arm Hang from Rings, max time per arm x 1 set per side

A. 175#-- more in here but stopped here as it was "tough"

B. Completed

C. @223#

D. 70# KB, didn't try anything heavier... but this was really hard

E. Completed the practice, I was closer last time I tried than I was this time

F. 28 sec right, 24 sec left

G. 25 sec per side

8

Friday - Oct 27

A. Front Squat and Split Jerk, build to a tough single

B. 15 Power Snatch @ 145lb for time

C. EMOM for 7 mins:

10 Thrusters @ 65lbs

10 Chin-ups

*Stop if work time passes 45 sec

A. 210#

B. 4:37

C. Stopped after 5 sets, wasn't making it within 45 sec on that set

8

took a week off

Friday Oct 4th

A. C&J max

B. "Men's" Isabel for time

A. 205#, jumped to 215# and got the clean twice but missed the jerk both times

B. 8:49

7-- no pop