June 11th, 2016

A. Every minute, on the minute, for 12 minutes:
Deadlift x 2 reps @65% of 1-RM

*Focus on a tight setup and good speed off the floor

B. Seven sets of
Snatch Pull + Power Snatch off Blocks (from knee height)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Sets 5-7 — 1 rep @ 75% (EMOM for these)

C. Three sets of:
Barbell Front Rack Step Ups x 5 reps/leg
Rest 30 seconds between legs, 90 seconds between sets

*These are forward step ups; height should be just about at the knee

D. Three sets of:
Dumbbell Incline Bench Press x 10 reps @ 20X1
Rest 2 minutes

*You’ll have to set up a bench on another bench (or box) to make this happen at our place.


Minute 0:00 – 2:00:
Run 400 Meters @85%
Minute 2:00 – 4:00:
Row 400/300 Meters @90%
Minute 4:00 – 6:00:
30 Burpees
Minute 6:00 – 8:00:
x 3 Rounds



  1. A. 143,163×11
    B. 53,63,73,73, 83×3
    Thanks for the coaching, Matt. I think I owe you around $50 at this point.
    C. Done w/ 83
    D. Done w/ 35s
    Done. Didn’t finish the last two set of Burpees in under 2:00, but I did finish them. Had 1 left in the second set and 4 in the third. Also came in from runs with either a few seconds or no time left. Rows were slow, as it was the only time I could try to recover a little. Conditioning needs work. Ass officially kicked.



  2. A. 255
    B. 95-145 (78%) – these went way better than last week. Felt much faster under the bar and where I struggled at 135 last week, this week they felt easy. I credit the improvement to Matt’s coaching last week.
    C. 95, 115, 135 – knee height is high FYI.
    D. 60s
    Done. Tougher than it looked. Glad it’s over. The first round I had about 30 sec rest between pieces, after the second it dropped to 15, and the third it was 10

    Liked by 1 person


  3. A. 265
    B. 115-160
    C. 115/135/145
    D. 60#
    — skipped the conditioning. still looking to get over whatever it is I have. happy to get the strength portion done. hoping to be back to normal by monday.



  4. A. 225
    B. 95,115,135,135,140,140,140
    C. 115 for first two sets, mistakenly used 135 for last and kind of failed the left leg.
    D. 40# across
    Skipped metcon, felt worked enough from field day the day before..haha



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