May 13th & 14th

A. Back Squat @ 20X1, 3 reps @ 84% x 4 sets, 3 min

B. Above Knee Hang Squat Snatch, 1 rep every 2 mins x 8 sets - start @ 115lb, ad 5 lb per set

C. 3 sets:

15 chin-ups

5 OHS @ 135lb

1 min b/t sets

D. EMOM x 15 mins:

1st - AMSAP L Sit from bar

2nd - 30 sec left arm farmer carry @ 32kg

3rd - 30 sec right arm farmer carry @ 32kg

A. 228#

B. completed

C. :38, :36, :41.. that was tough, power snatch was not solid at all 

D. completed L sits were like 15-20 sec, still not good at those

8

PM - Event 3 training

For time:

7 Ring Muscle-ups

10 Hang Power Clean @ 115lb

50 Pistols

7 Ring Muscle-ups

10 Hang Power Clean @ 115lb

(7 min rest)

7 Ring Muscle-ups

10 Hang Power Clean @ 115lb

50 Pistols

7 Ring Muscle-ups

10 Hang Power Clean @ 115lb

*Goal is sub 5 min per effort

3:47.. all UB

5:42.... first set of MUs ub, second set was 2/2/2/1.. my hand ripped so it slowed me down a bit but i was also dying on the pistols.. i get super winded on pistols.

7-- first set felt awesome, second set was so hard. i wasn't ready to go after 7 min and i just felt crushed from the first interval. pistols get me breathing hard

Wednesday 

AM - Upper Stamina

EMOM x 20 mins:

1st - 30 sec shuttle sprint @ high effort

2nd - 12 Ring Dips

3rd - 30 sec shittle sprint @ high effort

4th - 2 Legless Rope Climb to 15ft

8-- completed as written, 2 legless climbs in 1 min got tough... i think I'm getting slight tendonitis in my arms from these legless climbs, after my elbows/biceps throb for like 30 min, this happened last week too. 

PM - Row based MAP

3 sets @ high effort:

60 cal Rowing

AMRAP Strict HSPU

15 Front Squat - 125lb

15 Bar Facing Burpees - no arms!

5 min b/t sets

7:13 (22 hspu)

6:56(17 hspu)

7:16 (12 hspu)

this was tough! FS unbroken. it was 100 degrees out today, no AC and did this at the peak of the day... i was probably 95-100 degrees inside, i felt absolutely beat i almost skipped that 3rd set! mental training on this one.

7