July 13th, 2016

Technique Primers:
Press in Clean – 5, 4, 3 ascending weights
Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 3 x (1+1+1)

A. Clean High-Pull + Hang Clean (below knee) + Clean – (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)

B. Halting Clean Deadlift (pauses @ knee and pockets) (controlled eccentric in proper position); 80%x3x2, 85%x3x2

C. Power Jerk + Split Jerk – (2+1)RM; 90% x (2+1), 95% x (2+1) (% of RM)

EMOM x 14:
Odd Minutes: 6-8 Chest-to-Bar Pull-ups + 20 Double Unders
Even Minutes: Bike 12/9 Calories

Rest 3 minutes, then..

5 Minute AMRAP:
7 Hang Power Snatch (75/55 lb)
7 Burpees Over the Bar

DB Cuban Press x 8 x 3
Seated Good Mornings x 8 x 3



  1. A. 215…193, 205
    B.185 then 190
    C.205… 185, 195
    D. Done. My last 4 sets of each were 8/10,8/9, 6/9, 6/9 struggle city! That bike kills me
    E. 4+ 1 was crushed walking into this one after the emom. 3 minutes seen to be 60 sec rest lol
    F. Totally forgot…



  2. Definitely an off day, struggled through the lifts.

    A. 123/128
    B. 133/138
    C. 133/138
    D. 6 C2B & 9 cals, really cut it close last couple rounds to finish
    + 4 rounds. Felt so lightheaded after the first set of burpees. Really ready for some rest tomorrow.



  3. Took yesterday off because I was feeling pretty banged up, won’t get to a gym today so I did 10RFT: 10 Air squat 10 push-ups with 50 L back pack. 11:51. As the squats got faster, the push-ups got tougher haha. Hoping to make this up tomorrow!



  4. A. 242 + percentage
    B. 220/231
    C. Done with 6 CTB (no hand protection) and rowing (no assault bike)
    D. 6+9

    – Strengh pieces felt very difficult. Didn’t have it today. Conditioning felt good, as strange as that seems. C2B (all b-fly) went ok considering how long it’s been. Row felt solid. Last piece was a mental battle.

    Liked by 1 person


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