A. Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 80%x2 OTM x 5
+
10 Kipping HSPUs
10 Dual KB Swings @24/16kg/hand
20 Pistols
10 Dual KB Swings
10 Kipping HSPUs
Rest time= work time
x 2 sets (goal is same speed for both)
+
1 minute Assault Bike @80%
Rest 1 minute
30 Second Assault Bike @90%
Rest 1 minute
1 minute Assault Bike @95%
Rest 4 minutes
x 3 sets
*Note RPMs and cals for each segment
Full Range Competition Training 
A. 73, 93, 113, 123×5
+
3:17
+
3:59
+
9(56),8(64), 13(68)
11 (60), 8(65), 12 (68)
12 (60), 7(64), 14 (66)
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A. 135,140,165,185×5
A+. Did a 6 min amrap with a partner, break up however:
21 air squats, 15 pull ups, 9 thrusters 95
(I did strict pull ups cause of my hand)
B. 1:48 and 2:02. All UB. Pistols second round were a bit sloppy at first.
C. 85%’s: 19,20,19 cals. 70-71 rpm
90%’s: 11,11,11. 74-75 Rpms.
95%’s: 24,24,23. 76 rpms
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Also after The partner piece, I had five minutes to build to a heavy single jerk. I hit 185,215,235.
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A) 145, 185, 205, 235×5
B) 2:08, 1:57
*the dual swings were the challenge here. Made that second set of handstand pushups difficult
C) CALS/RPM
85%- 19/70
90%- 12/75-77
95%- 30/80-81, 30/80, 31/80-82
Sustainable on the 80%, thought only about breathing.
Same on the 90% but uncomfortable if I went for a minute
Sold out on the last 95% minute.
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A) 121, 145, 170, 194×5
B) 3:00, 2:43
*the dual swings were blah but I was impressed that I got to do 4 sets of 10 HSPU unbroken PR.
C) Did a WOD with Paul (he gave me a 2min head start)
10-8-6-4-2
Thrusters (95-115-135-155-175)
MUs
Finished the WOD at 9:47 more MU’s from yesterday…..blah but was fun. I did the weights at 75-95-115-135-155
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Power clean to push jerk EMOM done @195
Skill work set 1:. 3:53
Set 2: 3:46
Fairly new to all of these movements so the practice was welcomed. The dual KB swings were tough as I had to drop on the second round of each set.
New to percentages on the cardio equipment. The first go through was certainly a learning experience as I went out a little quick…Love the bike tho.
Cal/rpm
80% 24/79, 17/70ish, 17/70ish
85% 14/80, 12/77, 12/77
90% 25/79, 22/77, 21/77
Felt a lot better as I got more comfortable with my percentages by round 2
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A. 83×2, 98×2, 113×2, 133×5
5:49/5:28 – handstand push ups were good todayyyyy
Then:
10,58/7,63/19,68-70
10,58/8,64/18,68-70
11,59/8,64/20,70-71
Definitely misread 85% as 80% so probably could have pushed that first section a bit
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A. 83/96/113/128. These felt ok. Really focused on the last sets.
Wod:
3:02 & 2:45. I wasn’t necessarily working faster the second round, but the movements were just easier/smoother.
Bike:
cals: 12-9-19/13-8-19/13-8-19
RPMs were around 60-61/65-67/69-72
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