Squat PR

340 lb PR


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5x7@235

4 rft
20 lunge 95lb front squat position
20 box jumps (24)
400m run

15:20


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Location:Squat

Ab metcon

Amrap 15 min
30 double unders
10 GHD
15 box jumps

9+47


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3 week squat program

4x9 @ 220

40m sled pull @ 115
25 box jumps (20)

90 sec rest between rounds, 3 rounds


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Run

3 mile run

3x5 good mornings 115lb
Tabata 16lb sit up
Tabata hollow rock hold


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Linear squat 10/15

3x5 back squat 265... Fail on 3rd set after 2nd rep.

400m run
90 sec box jump
400m run
90 sec left hand kb snatch 35lb
400m run
90 sec lunges
400m run
90 sec air squat


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Linear deadlift

Deadlift 3x5 @ 310lb

Power Snatch
2x2x2x2x2x2
135, 135, 145, 145, 155, 155

Lots of mobility


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Linear squat, double wod

Wod w katie...
21-15-9
Right handed ohs dumbbell 35
25-25-25
Box jump
9-15-21
left handed ohs dumbbell 35
Pullups
15-15-15


3x5 back squat @ 255










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Partner row/deadlift hold

1500m row with partner
One person can row when other picks up 225lb deadlift and holds it

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Row/deadlift, linear squat

4 rft
500m row
12 deadlift (235lb)
12 diamond pushups

12:41

3x5 back squat 255lb


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Location:Constellation Rd,Santa Clarita,United States

Metcon box/clean

4 rft
800m run
10 power clean 145lb
20 box jumps

22:01


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Location:Valley

Linear deadlift

Deadlift 3x5 @ 300lb


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Double wod w bar TGU and clean Cindy

Wod 1
30 SDHP (55lb)
4 TGU right arm (55lb barbell)
30 striders (jumping lunges)
4 TGU left arm
2 rounds

7:03

Wod 2
155lb power clean
1-2-3-4-5-6-7-8-9-10
Cindy in between rounds
13:47

I think my shoulder will be destroyed.



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Location:Valley

Day 1 linear squat, plate run/squat

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Started my first day of strength training. 3x5 back squat at 80% of max. 250lb. Increasing by 10pm every Friday and Monday until failure. Modifying the zone diet with less carbs at night and 2 pints of 2% milk a day.

Yeeeeeeeeeaaaaaaaaahhhhh

Games wod chipper

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Fat bar bear complex

Been out with a shoulder injury...

Definitely need more mobility! Make it a goal for minimum of 30 min of mob a day!

I hurt it during 185lb clean. Tried to muscle it rather than using my hips and legs. It caused me the teres major to get inflamed which allowed a lot of tightness and limited internal rotation. Took 3 days off to mobilize and rest, and realized I need to take rest days more. Advil also helped take the inflammation away.

Starting a new strength program to work on cleans snatches and jerks. Hopefully I can run it through 4 months. More details to come.

Yesterday
20 cal row
30 wall balls
20 TtB
30 box jumps
20 SDHP(70lb kb)
30 burpees
20 push press (135lb)
250 du

12:08

Today
Bear complex with fat bar
(hang squat clean into thrusters to back squat to pushpress) 6 times no dropping.

1. 95lb
2. 95lb
3. 115lb
4. 115lb
5. 125lb
6. 135lb


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