4/26

EMOTM 8 Minutes
5 HSPU
2 Hang Power Clean

4 Rounds
5 Strict Press (95/65)
10 Back Rack Lunges (95/65)
5 Push Press (95/65)
10 Backsquats (95/65)

EMOTM
125#
HSPU 5-4-3-3-3-3-2-3

Metcon: 7:19rx
Holy. Shoulders.

4/21 Barbell Complex

4 Rounds
1 BB Complex * (95/65)
20 Pull-ups

* BB Complex consists of
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Power Snatch Balances
You can rest anywhere but the bar cannot touch the ground during the complex.

12:26RX

Power Snatch Balances are f’ing stupid.

3/18

Squat
Establish a 10RM

3 Rounds
50 Air Squats
30 Push-ups
50 Double Unders

Squat
175X10 205×6 (failed on 7th rep)

Metcon: 9:28ish (I think) RX

3/4

1RM Back Squat

Rx’d/LII
4 Rounds
30 Seconds Hand Release Push-ups
Rest 30 Seconds
30 Seconds Alternating Front Rack Lunges (75/55)
Rest 30 Seconds

1RM Back Squat (Low Bar)
245 (matched PR of last week) – 255(f) – 250(f)

Metcon: 120RX

2/25

Squat
1-1-1-1-1

4 Rounds
1 minute 10ft Wallball (20/14)
1 Minute Hang Power Clean (115/75)
1 Minute Rest

Squat
205-225-245(lil short)-245(pr!)

Metcon: 144rx

2/18

Squat
1-1-1-1-1

21-15-9
Overhead Squat (115/75)
Pull-up
KB Swing (53/35)

Squat
205-225-225-245(f 2 inches shy) 😦 – 145(f). So close to a pr. Bleh.

Metcon: 10:35rx
Need to put in some serious time working on OHS.

2/11

Squat
1-1-1-1-1

Tabata
Row (Calories)
Push-ups
KB Swing (53/35)
Complete 6 rounds of 20 seconds of work followed by 10 seconds of rest. Do all 6 rounds of one exercise before you move onto the next.

Squat
205-205-225(f)-225-235(f)

Metcon: around 120ish…