March 5th, 2016

A. Split Jerk; 3-2-2-1-1-1;
Rest 2-3 minutes between sets
Build in load based off of feel

B. Every minute, on the minute, for 12 minutes:
Even Minutes: 4-6 Strict HSPUs
Odd Minutes: 12 Alternating Reverse Lunges (light-to-moderate)

Rest 2 minutes, then…

C. Every minute, on the minute, for 12 minutes:
Even Minutes: Nose-to-Wall Handstand Hold x 30 seconds
Odd Minutes: Assault Bike 15/12 Calories

D. Three sets @85-90%:
40 Calorie Row
Rest time=work time



  1. A. 103,123,133,143(f),143,153(f),153(f)
    Called it after the second fail. Strength is obviously not back yet!
    B. Done 4 SHSPU, 73# barbell
    C. 12 cals was taking about 60 seconds so I rest/walked in between instead of doing handstands for the last 4 sets.
    D. Skipped, had to get to work.

    Happy to get under some weights (even though I failed most of them lulz)and get the blood pumping today. Lungs are still super congested, so hoping they clear up by Monday!



  2. A. 135-225
    Jerks were a struggle today.

    B. Complete.
    1-4 SHSPU (w/ abmat)
    2.5lb reverse snow angels

    C. Complete.
    15 cal
    :30 HS Holds

    D. 1:47, 1:48, 1:44

    Part C was brutal 😩

    I misread part B and instead of doing lunges I did… Reverse snow angels?

    Liked by 3 people


  3. A. 145-255 with mettys ( missed 265 twice, but was really close to hitting it)
    B. 6/ 12 with 40# Dumbbells
    C. Did 12 cals for last 4 . First two rounds at 15 cals crushed me!
    D. 1:40, 1:55, ?



  4. — working overnight tonight so I got this in before work. Wanted to move before Monday after being sick this week.

    A. Did this as squat clean+push jerk x prescribed reps

    185-235. Felt good here. Strength creeping back.
    B. Done w/ 4SHSPU and 20kg/hand alt rev lunges. Pressing was tough. Lunges hit the IT band hard. Good to work off some rust here.
    C. Skipped
    D. 1:30/1:40/1:36

    –feels good to be back. Looking forward to Monday! Hoping to rest and mobilize and hit it hard.



  5. First, where was everyone yesterday??

    A. 135-160. Felt good, but not great.
    B. Done with 6HSPU & 95#
    C. Done, but modified to 10 cals, which took about 50 seconds
    D. 2:59, 2:56, 2:56



  6. Did this today because I was traveling all day yesterday.

    A. 205, 215, 225, 235, 245, 260 (Push jerk PR)
    *all done as push jerks

    B/C- DONE

    D. 1:36, 1:39, 1:52



  7. Did this with Erin, feeling really beat up after Friday so we just chilled and moved. Kept it light.
    A. Some splits some push jerks. up to 185. Missed 195.
    B. Did the 12 min EMOMs as 8’s.
    4 SHSPU

    C. One set of 40 cals. Just needed to mobilize at this point.



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