A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 70%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80%
B. Four sets of:
Jerk Balance x 3 reps
Rest 2 minutes
C. Four sets of:
Close-Grip Bench Press x 4-6 reps @30X1
Rest 2-3 minutes
+
Complete as many rounds and reps as possible in 15 minutes of:
55 Double Unders
15 Chest-to-Bar Pull-ups
5 Hang Power Cleans (155/105 lb.)
*This is 2016 Masters Qualifier Workout #3
*Scale the CTBs to 10 if this is a huge limiter for you
Full Range Competition Training 
Might try and do some of this later; did a memorial WOD at my gym at home for a friend who passed away a few years ago.
1 mile
33 bench press
800m
36 hspu
400 m
99 du
Did it in 29:20
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A. 205, 255, 295, 295, 335, 335
B. 95, 115, 135, 155
C. 135, 145, 155, 165
D. 4 + 55 + 8
Z1 pace here for me. Just wanted to have fun and take it easy. Focus on quality reps. Basically just chill and kill.
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A. 113, 133, 158, 158, 183, 183
B. 83, 88, 93, 103
C. 88×4, 93×4, 93×5, 98×5
D. 5 plus 8 DU
*scale to 10c2b
*hand started to rip on last round after 4th rep; reg pull-ups 5-10
Fun.
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A. 123,148,173,173,198,198
B. 83,93,103,118
C. I was looking at last week’s by mistake and did:
83×8, 93×8, 103×8
Then:
113×5,
118×4
D. 4+8
Trying to transition to butterfly C2B, which I can’t string together at all yet, so these took me way longer than normal. But I figure now’s the time. Cleans felt A+. Chillin and killin indeed.
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A. 205-325
B. 105-125
C. 155/165/175/185 x 6
D. 5+25- took the time to work on butterfly pull ups. Made some good progress and was able to link up a few sets of 5. Did 10 reps/round. Feeling a little drained. Ready to attack the deload week.
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A. 175,205,240,275.
B. 95,105,115,125
C. 155 across for 6 reps
D. 6 rounds + 55 DU +1 c2b
Started to rip in the round of 5. Bummer.
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A. 185, 205, 245, 275, 295, 315
B. 135, 165, 195
C. 135, 155, 185, 205×4 almost died on rep 5. Had to do the tummy roll( when you drop the bar slowly to your tummy and roll it down to your thighs). 😳 Kept a tempo this week tho
D. 5 + 55+10. Felt really sluggish here. The c2b totally crushed me.
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B. 13,165,185,195*
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A. 105 / 125 / 150 / 150 / 170 / 170 — just came to mind today that 170 was my 1RM like a year and a half ago 🙂
B. 75 / 85 / 95 / 105
C. 6 x 90 / 6 x 100 / 5 x 105 / 6 x 110
D. 5 rounds + 21 DUs (I did 10 C2Bs). Chest to bars really need some sweet lovin’ and serious workin’ on. I should also probably fix my rope lol
DELOAD WEEK HERE WE GOOOOOOOO (y) (y)
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A. 135, 160, 190, 215
B. 95, 105, 115, 125
C.100 (x2), 105, 110
D. 4 rds. Prob should have scaled to 10 pullups, but these needed work.
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