10 shoulder press
15 overhead squats
20 push press
25 front squat
30 push jerk
35 back squat

Notes: Used 115# for all lifts.

Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

Attempt at new PR (175) on 6th round. I felt as thought there may have been a slight dip, so I asked Matt C. to watch for any movement in my knees for the next attempt. Hit 175 fairly easily here. This is a new PR for me!!

5-5-3 reps of handstand pushups.  

Finished with 50 Evil Wheels.

1. Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Minute Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

2. Back SquatOn the Minute x 5:
5 Back Squats

3. MidlineNot for Time:
30 Evil Wheels
40 V-Ups
50 Sit-Ups

1: This was an agressive rest interval -- so I rested as needed between sets, usually sub-2:00, so that I could get all reps UB.
2: 225-225-245-255-255lbs
3: This was tougher than I thought after starting with the evil wheels; v-ups and sit-ups were in sets of 10 rather than bigger chunks I thought I could manage.

Bike Conditioning
4 x 1 Mile Assault Bike
Rest 2:00 between efforts

Best: 2:39
Worst: 2:43

For Time:
10-1 hang cleans + push jerks (95)

Notes: Complete 10 HC then 10 PJ, then drop the bar -- that is set one. Rest as little as needed to pick the bar up again and complete 9 of each without dropping the bar. That is set two. The goal is to keep hold of the barbell throughout the cleans and push jerks, dropping only between sets. Not only will this tax your forearms and shoulders, your lungs will be burning from all that time under tension.

9:33

I was never in danger of missing a set at 95lbs -- next time should scale up to 115lbs.  

5 rounds of:
 1 minute overhead hold (45-lb barbell)
 1 minute rest 

10 Snatches (90)
change weights
8 Snatches (105)
change weights
6 Snatches (120)
change weights
4 Snatches (135)
change weights
2 Snatches (150)
change weights

Notes: Workout at No Excuses. Failed on 150lb snatch -- did not record a successful rep.

50-40-30-20-10 reps for time of:
KB Swings (1.5/1)
Sit-ups

18:11

Notes: Select a load for the kettlebell that allows you to complete at least 35 consecutive swings. For the sit-ups, use sandbell to anchor the feet. The sit-ups are where I need to become more efficient. I struggle to string big sets together. Goal was to complete KB work in 2 sets or less for each round.

EMOM x15:00 8 Reps Each
1: Seated Dummbell Press ~Heavy
2: Bent Over KB Row ~Heavy
3: KB Upright Row ~Heavy

Used 53lb KB for each. All reps and sets were UB.

1. Conditioning
2k Row

Notes: This is an awful time for 2k row. My arms and shoulders were smoked -- need to get better at using my legs. Split times were not consistent.


2. Strict Handstand Push-ups
For Quality:
15-12-9-6-3
Strict Handstand Push-ups
Strict Hanging Leg Raises

3. Midline (posterior)
3 x 1:30 min on / 1 min off
D-Ball Hold (80) 

Strength
Bench Press 5×5, increasing

155-175-195-215-225lbs

Conditioning
4 rounds for max reps
0-2:30:
Row 500 Meters
Max Effort Push ups (hand release)

2:30-5:00:
Rest

1:56/13
1:58/11
1:58/12
1:59/12

A: Work to a heavy snatch on (7) minutes

145lbs. Missed at 150lbs twice in the last minute.

B: V-up Annie

50-40-30-20-10 reps of:
double unders (3:1 singles)
v-ups (1:2)

7:46

C: Tabata double KB overhead hold
-rest in front rack
-used 15lb KB

D: Tabata battle ropes

A: 3 Rounds:
30 Pistols
30 KB push press (35)

-rest 2:00-

B: 200m double overhead KB carry (35)
*3 laps in cardio room

C: Single-arm overhead KB hold (44)
*1 minute on, 1 minute off
*one arm at a time, alternate L/R

1. Bench Press 6x3
165-185-205-215-215-220lbs

2. Midline
5:00 D-Ball Hold (95)
Every break: 20 V-Ups

3. Midline
Not For Time:
30 Evil Wheels
45 V-Ups
60 Abmat Sit-Ups

Rowing Conditioning
6x650m row
-1:45 rest between each set

Record total meters, best/worst split.

15:57.7 minutes
3900 meters rowed
Best Split: 2:00.1/500m (2:36.2)
Worst Split: 2:05.6/500m (2:43.3)

10 Rounds: 
6 HSPU
0:10 frog hold

Notes: The planche hold went well -- kept low and focused on leaning forward. As RX'd this workout is EMOM for 14 minutes or until failure. I held 1:30 intervals for the duration of the workout. 

Front Squat 3-3-3
185-205-225lbs
Thruster 3-3-3
135-155-195lbs(f)
Push Jerk
155-185-205lbs

Notes: All lifts were taken from the rack. Final set of thrusters had an extra 10lb plate on the right side, making the bar seem unbalanced. Wanted to attempt 185, when I removed the extra plate, I failed the clean attempt to get the bar racked again.

Deadlift 5-5-5-5-5
-start at 70%
-add weight each set
-0:30 hollow hold between sets

Cash Out:
75 back extensions

225-245-265-285-295lbs

Bike Conditioning
10:00 on
Rest 5:00
10:00 on

Overhead Hold (45lb barbell)
2 minutes
2 minutes rest
1.5 minutes
1.5 minutes rest
1 minute
1 minute rest

Notes: Used Airdyne at the Y for this workout. Did not keep accurate calorie count.

A: Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

B: 3 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

A1: 170lbs was best lift. Failed at 175lbs. This is a new PR for me!!
A2: 6-5-3 reps of handstand pushups.  

8 Rounds
:20 Seconds Back Squats (30lb sand bell over alt. shoulder)
:10 Seconds Rest
:20 Seconds Jump Rope
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds KB Snatches (35lb)
:10 Seconds Rest
:20 Seconds Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest

Bench Press 10x3
*use a weight that is comfortable and you can maintain good form

Notes: Used 1st 3 sets to warm up to a good work weight -- 185-190-195. Remaining sets were done at 205lb with no failures. Probably could go heavier, but shoulders were sore after all of the HSPU on Friday AM.

21-15-9-15-21 reps of:
Calories, Row
HSPU
Overhead Squats, 65#

Notes: I wanted to try and do each set unbroken. This means managing rest between movements, completing a big set and taking a controlled walk to the next station. Take a big breath and get mind right and begin next exercise. The initial set of 21 was broken 12/9 for both the handstands and overhead squats. The final set of handstands were broken 12/9 -- all other work was done unbroken,

10 minute AMRAP:
10 GHD
15 Push-ups (hand release)
10 GHD
30 Squats

3 Rounds + 7 GHD

A:  Strict Handstand Pushup Test
Max Strict Handstand Pushups
Rest 3:00
5 Sets of 30%
rest as needed between

B: Row Conditioning
On the Minute X 10 
15/12 Calorie Row
Rest 2:00
45/36 Calorie Row

Notes: Score for 'A' was 20 HSPU. Proceeded to do sets of 6 with approx. 2 minutes rest between. For the rowing piece, chose women's calories for OTM and men's calories for the single effort. OTM averaged :41 and 190m while the single piece was 2:43 and 677m.

12-9-6-3- reps for time of:
135-lb/95-lb snatches
1885-lb/115-lb bench presses

Notes: Intermediate scaling. The loads have been reduced so the athlete can complete each set of movements within 2 attempts per round. I scaled to 115/165 and was able to complete each round in 2 sets or less. The next time out try this at prescribed intermediate weights with same goal in mind.

Bike Conditioning
10:00 on
Rest 5:00
10:00 on

95/107 calories

Notes: Sandbagged the first 10:00, rather than warming up and hitting the first interval hard, I built my warmup into this interval. Should be at 110+ for each of these efforts.

A: Deadlift 3-3-3-3-3 reps

Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 10-to-20-lb. increments to establish a starting point. If technique breaks down, decrease the weight and eliminate the error before advancing.

235-255-275-295-305lbs 

B: Accessory Work
Single Arm DB Press 3x12 (35KB each arm)
Hollow Rocks + Hold 4X20+MAX

Gymnastics Conditioning
 12 minute alternating EMOM:
 Odd minutes – 30 seconds Handstand Hold (Wall Facing)
 Even minutes – 20 seconds Hollow Hold

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

You MUST stop in between sets (the rope must stop).
 Once you miss at one level three times in a row, work back down the ladder.
 Notes: I did this with singles -- no misses. Total time was 6:06

5 rounds of:
 1 minute overhead hold (45-lb barbell)
 1 minute rest

A: Every :30 seconds for 10 minutes:
(1) Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lb with no misses.

B: 5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

4 rounds for time of:
30-cal. row
30 GHD sit-ups

Notes: This was done at a lower intensity and not for time. I did not have the leg drive on the rower thanks to yesterday's squats. Each row was 1:50-ish where I would normally get 30 cals in under 1:40. GHDs were broken 15/15 each round.