3/19 @ 630

Front Squat
3-3-3-3-3

AMRAP 10 Minutes
4 HSPU
8 Pull-ups
12 Lunges (95/65)
Lunges are with a barbell racked on your back.

FS

125-145-155-155-155

Metcon: 5+12RX

HSPUs went really well today.  Lunges were the limiting factor since my legs still hate me.

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3/14

Jerk
2-2-2-2-2-2-2-2 (About 70% 1RM, limit rest between sets to 90 seconds if possible)

30 Ring Dips
30 Box Jumps (24/20)
30 Lunges (45/25)
30 Thrusters (95/65)
30 Burpees
Complete in any order, but finish one movement before moving on to the next.

 

Jerk

115-115-115-115-115-115

Metcon: 12:xxish RX

2/1 @ 430 – Patriot

15 Minutes to Establish a 1RM Jerk

21-15-9
Ring Dip/Push-up
Box Jump (24+2 Plates/24)
Lunge (45/25)
Use a plate for the lunge and carry however you like.

Jerk 135(PR!) almost got 140 but syc’d myself out. Grr

Metcon: 8:03RX
First RX metcon with ring dips. Woot woot. I still say ring dips can suck a fatty though!

1/20 @ 6pm

Bench Press
5-5-5

40-30-20
Push-press (95/65)
Lunge (95/65)
Sit-up
Hold the bar however you like for the lunges.

Bench
105-110-105

Metcon: 14:48RX

8/8 @ 6pm

Row 30 Calories
30 Toes to Bar
30 Ring Dips
30 Lunges
30 Power Cleans (115/75)
Run 800m

Metcon: 15:12 w/2 red bands for dips.