Skill Work
Tight Kip Swing on Bar x 10 x 2 (hold something between the feet)
Kick-up to Freestanding HS Hold x 30-60 seconds of holding accumulated
Double/Triple Under Practice x 5 minutes
Barbell
A. Power Clean + Push Jerk; 50%x3; 60%x3; 70%x3x3
B. Push Jerk + Split Jerk; 70%x2x2; 75%x2x2
C. Snatch Grip RDL x6x4
D. Bench Press; 65%x8x5 — go for max reps on last set (leaving 2-3 reps in the tank)
Conditioning
3 rounds as heavy as possible:
200ft Sandbag Carry
200ft Farmer’s Carry
**both must be unbroken
Optional PM Work
10 minute Assault bike warmup
+
12 Second All Out Sprint
Rest 2 minutes
x 10
+
10 minute assault bike cooldown
Full Range Competition Training 
Skill work done. Minute accumulated. Did some Triple Unders.
A. 125/145/170
B. 170/185
C. 185 across
D. 145 (did 12 on final set)
Ran out of time to do Carry work cause I was screwing around and moving slow.
Will do Biking piece tonight.
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Skillwork
✅
Barbell
A: 85/100/125
B: 110/120
C: 85
D: no clue what my 1RM is so I did the sets at 85#. 14 reps on last set
Conditioning
Didn’t do this because of my back
Did the bike workout instead
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Skill work
A. Done with 10# medball
B. Done in 3 sets. Tried to stay on one 6×4 mat
C. Tried to do a few triple unders
Barbell
A. 135/155/185
B. 185/200
C. 185/205×2/215 used straps don’t know if that’s frowned upon
D. 185. Final set got 9
Conditioning
Done. Clock got reset on me. I used 100# sandbag and 70# DBs
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Def strap it up
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Bike:
53 Cal warm up
10/11/10/11/9/11/11/11/11/11
63 cal cool down
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Skill Work
A. Kip swings with whiteboard eraser between feet – basically the same weight as a medball
B. HS Holds: accumulated 1:00 over the course of 8 or so attempts. Tried my best to stay in one place, but wasn’t super successful.
C. Worked on triple unders, but it wasn’t great this AM. Mostly just whipped myself with the rope.
Barbell
A. 105/125/140
B. 140/150
C. 125
D. 120 – Got 12 on my last set
Conditioning
100#
70# KBs
Maybe should have pushed it a little more.
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Bike: 7-8 cals per sprint. I feel so uncoordinated trying to get the bike going in such a short time.
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Barbell
A. 125/145/170
B. 170/185
C. 185
D. 140 (14 on final set)
Conditioning
150# sandbag
115/hand
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