10/14/13

A.  Back Squat @ 90% x 1-2 x 5, rest 3 minutes

335

B.  Paused FS x 2 reps x 3 sets

225

+
5.4.3.2.1
P-HSPU (depth that is do-able)
accumulate :15 sec. L-sit hold
+
Amrap 5

5 c2b

5 burpees

9 rounds +4

10/11/13

Clean x1 jerkx2 

2worked to 225

21-15-9 

Front squats burpees

2k row

10/10/13

A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time

Made it to 185 got it over head and in the hole but lost it backwards. 

B. "Isabel" 

4:34

C1. CG Deadlift 3-3-3-3 @100-110%

275 all good pulls short rest between sets

C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each) 

60,70,80,90

Probably had more reps in the tank but not much in the last set. 

D. 5 min Recovery Row @z1

10/9/13

A. Hang Power Clean - 5RM for the day  - 15 min

185

B. Push Press - 5RM for the day - 15 min

215

C. 5 rds
250m Row
7 OHS OHS (135/93)
14 T2B

10/7/13

A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min 

Worked up to 185 felt that was a real challenge not sure if that is because it was so early in the AM. 

B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

Had to use the smith machine worked up to 385 for one rep on the day most likely the real weight was 355. Ended up loading 315 (285) and did my 3x3

C. "Grace"

2:41 first attempt ever on this benchmark. Was shooting for sub 3

Had to leave after that workout because of time 

10/3/13

. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between

Total time 9:31

B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min

185,  195, 205, 215 

C. DB SA Row 4 x 8-10; resting :45 between 

50, 60, 65, 70

10/1/13

A1. Strict DB Press 5 sets of 5-6 reps; rest :30

50,60,65,70,75

A2. TnG Deadlifts 5.4.3.2.2; rest 2 minutes - HEAVY

225,315,345, 365, 375

B. 
250m Row
20 Cal AD
15 GHD Situps
AFAP, rest 8 minutes x 4

Ended up in time crunch so I did not rest between rounds did straight through. My quads were junk!!!!  

9/30/13

A. Complex: Clean Deadlift + Hang SqT Clean x 2 + TnG SqT CleanB. Back Squat - est a 3RM for the day 

165

C. 3 rds
15 KB Thrusters (53/35 each hand)
20 Burpees
25 Pullups

12:12

D. 10RM Push Jerk

9/7/13

A. Back Single - second re test day

Worked up to 355 and failed. Just don't feel it today for some reason. 

B. test 1RM weighted Pullup

90lbs. That was a PR. 

C. 150 Wall Balls

Only had a 12 pound med ball threw it 12 feet instead of 10. Tried to make it as realistic as possible. Did it in three sets 75, 40, 35. Total time was 6:04. 

50 Pullups

4 sets to do it. 20,10,10,10. Total time was 1:47. 

9/5/13

A. Sqt Clean - 1RM

PR 255. Caught  it deep in hole and forced it up. Was very happy. 

B. Split Jerk - 1RM

Still can not hit 265. I want it so bad. Bit I did PR at 255. 

C.  "Christine"

11:47. Rower and weights were on separate levels. I feel I could have been sub 10 if it was all close. 

9/3/13

A. Power Clean - 1RM

95, 135, 155, 175 PR on PC, 185(failed)

B. 

250m Row

15 KB Swing (70/53)

25 burpees

15 KB Swings

250m Row

rest 12 min x 3

This was a smoker of a wod. First round time was 5:21. Second round was 6:01. Third round was 6:04. Worst part which surprised me was the burpees. First round was all unbroken. Second round both swings were unbroken but burpees were in three sets. Same was with the third round. The time between rounds was long it seemed. Thought I was going to puke when in the shower. Love that feeling. 

9/2/13

A. Power Snatch - Test 1RM while keeping volume fairly low

Worked up to 185 but failed. Did hit 175. New PR for power snatch 

B. Back Squat - Test 1RM

Worked up and hit 365 tying my PR. Jumped up to 375 and failed. Couldn't come out of the hole. May have rushed into that set. 

C. Options

1. 30 Mu AFAP

2. AMRAP 10 of MU

3. AMRAP 7 of MU

4. 1x AMRAP C2b + 1x AMRAP ring dips

Ended up doing 20 pull-ups 20 dips. 15 pull ups 15 dips. 10 pull-ups 10 dips. 5 pull-ups 5 dips. That smoked me. 

8/29/13

A. Strict Press 3x5, rest 2 min

135, 145, 150 failed 3rd rep
+ 
Push Jerk 3x3 rest 2 min

185, 225, 245
+ 
Split Jerk 3x1, rest 2 min

225, 245, 265failed. 

B. Back Squat Cycle Week 6 Day 2
1x4 @75 275
1x4 @80 295
1x4 @80 295
1x4 @80 295

C. 
800m Run
50 Wall Balls
2k Row
50 Power Cleans 135/93

25:37. Forgot to set up clean station. Treadmill and rower opposite floors. Slowed me down a bit. Good workout

8/28/13

Future of CFF

A. Hang Power Clean- set a 3RM

Worked up to 185

B1. Deadlifts - 5x5 TnG Reps - 

ascending in weight each round; (HEAVY tng reps is focus)  rest :30

185,225,275,315,315

B2. AMRAP Unbroken C2B Pullups, rest 2 min

Felt weak on this was only able to get 21. 
C. 20 TGU - alternating arms, increase weight as you go evenly and working towards heavy KB TGU's
D. 
3 rds 
750m Row @85-90%
25 GHD Situps
rest 1 min x 3

8/26/13

A. Back Squat Week 6 Day 1

1*6	70%
1*6	80%
1*3	90%
1*2	95%

B. Snatch : 15-20 Reps at 75-85% - rest accodingly

160# fucking heavy 
C. 
2.4.6.8.10
Front Squats (225/133) from floor185
STRICT HSPU
+
accumulate 3 min of L-Sit Holds

8/20/13

A. Power Clean x 2 + Push Jerk x 2 - work up to heavy on complex in 15 min

Worked up to 215 before time ran out. Felt really good and had a little more in the tank for the cleans. I should have started higher on first few sets. 

B. # Pullup - 1RM 

Worked up to 90lbs. Think I could have gotten the 100 but 90 was a tough one. 

C1. Deadlifts @275/185  4 x 10 reps from deficit , rest :20 seconds

This was difficult to do. My back is a little bit stiff in lower part. 

C2. HSPU - pbars - to depth to acheive minimum of 5 reps x 4 max sets; rest 2 min

D. 

:30 on @90%

:30 on @60%

x 12 on Rower

8/19/13

A. Snatch DL + Snatch + Ohs x 2 - work to single in 15 min

45, 95, 115, 135, 145, 155, 165. Time ran out. Completed all sets. 

B. Back Squat Week 5 Day 1

1x8 @65 235

1x6 @75 275

1x4 @85 310

1x4 @90 330 failed. 

Felt real good on all sets till the very last one. Very disappointed. First time squaring in more then a

Month my hip did not hurt. 

C.

1.3.5.3.1

Thrusters (185/113)

Muscle Ups 

^ goal is heavy, but unbroken thrusters, adjust weight accordingly. 

+

3 rds

20 Cal Row 

10 Row Lateral Burpees

Obviously had to MU progressions. Felt really good. Hit all workout unbroken. Total time for MU thrusters was 4:31 I think. Or 2:31. I really don't remember. 

Total time for row and burpees was 6:07. I have to say that wod sucked. My legs were absolutely smoked on the second set. But I finished. 

2 session be best today for those able. 

8/18/13

8/17/13

A. Front Squat - Heavy Single

135,185,225,275,295pr,305failed. 

B. 

20 Burpees

400m Row

800m Run

x 5 

Only hit 2 rounds was pressed for time. 

8/16/13

A. Snatch - Triple - NOT TnG - 15 min or so to hit heavy Triple

45x3,95x3, 135x3, 145x3, 155x3, 165x3. 

B. Snatch High Pull 3x3 @105%, rest 1:30

210 across the board. Got some good pulls and really got high off my hip explosion. 

C. 

50 Wall Balls (20/14) - to rig target

30 T2B

40 wall Ball

25 T2B

30 Wall Ball

20 T2B

20 Wall Ball

15 T2B

10 Wall Ball

10 T2b

Sucked!!!!  Did all wall balls but cut all T2b In half. 

D. Accumulate 3:30 of L-Sit Holds

8/15/13

A. Back Squat week 4 day 2

1x8 @65 235

1x8 @70 255

1x8 @75 275

1x8 @80 295

Hit all reps all sets. Slower on last set. 

B. Snatch Grip DL + Snatch + OHS  : Complex

135, 155, 165. Stopped there felt good tho. 

C. MAP Training - @ 80-85%

AMRAP 10

4 Burpee Touch's

8/6 C2B Pullups

200m Run

Had  to do run OnTreadmill  completed 5 full rounds plus 200m 4 burpees 2 C2b. 

rest 5 

AMRAP 10

25 Double Unders

12 Pistols

6 TnG Power Cleans (135/93)

Forgot my jump rope AGAIN. Ran 100m instead. Pistols are tough!! Took a set to get the rythem down. But I got. All PC were UB. 

8/14/13

A. Clean Deadlift 3x3, reset at bottom, keeping hands on bar whole time. @110% of Clean

Did it at 265. Could have done more weight but my lower back is still right from Saturday and my failed squat set yesterday. 

B. Deadlift (strongest grip) 3x5 , trying to for new 5RM - these are working sets

225, 315, 345. 

C. EMOM x 10 -  3 HSPU - proper deficit to treat this as a strength. STRICT preferably

Did deficit HSPU. Placed 2 25 plates down and had head touch floor did strict each rep of every set. 

D. AFAP - each rd

250m Row @ ME

10 Burpees

15 KB Swings 70/53

rest 6 minutes x 3

Total time to do all 3 rounds including rest I between was 19:58. Felt pretty good liked the intensity of it. Could have been faster if all equipment was on same level. 

E. TGU - 20 at medium weight, working stability did it at 30lbs DB. 

Finished out with 15 t2b. 

8/13/13

A. SqT Clean + Push Jerk + Split Jerk : x 4 sets

B. BS Cycle - Week 4 Day 1

1x8 @65. 235

1x8 @70. 255

1x6 @80. 295

1x6 @85. 315. I failed at rep 4. Was 10 lbs over what was suppose to be. Pride got the best of me. 

C. Ladder - AMRAP 6

1/1 2/2 3/3 4/4 etc climbing as high as u can 

Bar Muscle Up

Front Squat (from floor) @185/118 

Got through 6 full rounds. Did C2B and dips. 
*beasts can bump weight up a bit. challenge yourself here.

+ Rest 5 min

Had to leave after that part of workout. 

15 Ring Muscle Ups AFAP

C. Skill Practice: T2Rp - = Toes 2 Ropes. Those competing at CFNE, be prepared to see variations like this. Play with them just in case and simpy try new, different "fun" stuff. 

8/10/13

CrossFit free team comp. 

First wod was a max rep clean and jerk as well as a snatch. 

One member did cj and the other did snatch. I did the snatch opened with 135 Lund hit 135 as well on cj. Moved up to 155 hit that with ease as well as Lund. Moved to 175 and hit that. But started to feel I wasn't able to power  snatch any more. Lund hit his. Then we went to 185. I missed my first attempt. Lund hit his. I attempted it again and missed another attempt. Figured I'd take a rest while Lund worked up to his. Hit got all the way to 235. Looked good doing it until we put 255 on then he went down hill from there. Then it was time for me to retry my snatches. I missed 185 again looked to Justin for tips an then sent 185 and 190 overhead. I was stoked. 

Second workout was a smoke show of a chipper. 1 teammate runs 400m then 50 DL at 225, 100 walking lunges with 53lbs kettle bell over head. 50 slam ball burpees, 50 HPC at 135. Then the other person runs 400m. I honestly feel I did 70 percent of this entire workout. Probably 35 dead lifts 70 walking lunges  25 burpees 30 HPC and the last 400m run. Smoked. That's no joke. 

Third workout was 2 minutes of flipping a tire and jumping through each flip. We got 23 flips. Didnt utilize the best technique. 

Last workout amrap 7 10 cal row 10 lateral burpees 10 thrusters. Goal was for each of us to get 3 rounds. Lund started good time maybe a little to fast. Same with my first round. We decided to slow it down in the second round we may have slowed to slow. Lund started his 3rd round with 1:45 left. I wanted the chance to make it into my third round and see how far I could get but we fell short. 3 reps short of completing round 5. 

Over all finished 17th out of 32. Pleased with my work and happy where I have come from. 

8/9/13

A. Snatch High Pull + Snatch - Single on Complex 

45,95,135,155,165,175,185 failed. 

Had a hard time today for some reason hitting a good snatch. 

B. Split Jerk - 5x2 @80-85%

Did 185 across board. 

C. 

75 Pull-ups

100 WallBalls

75 GHD Sit-ups

100 Double Unders 

Did not time this but felt I moved fairly quickly. 

8/8/13

Ran a 5k today time was sub 27. Second time I have run since the marathon other then 200 or 400 meter runs. 

8/7/13

A. Hang Power Clean + Push Jerk - Heavy Single

45,95,115,135,145,155,165,175,185. Stopped there because it was putting a lot of pressure on my shoulder joints. Still feel the soreness now and then. 

B. Deficit Clean Pulls 4x3 @110-115% - all

I lasted 2 45 plates down and stood on those the weight I used was 275. Got some good pulls up to the hip level and up to mid belly area. 

C.  MAP Training 80-85% overall 

AMRAP 10

200m Run @85-90%

5 Burpee Touch's

10 C2B

Completed 5 rounds ran on treadmill. All unbroken. Wanted 6 rounds but there was a lot of set up for treadmill. 

Rest 5

AMRAP 10

Run 200m @85-90%

5 HSPU (strict as long as possible)

10 Box Jumps (30/24 - step down

Completed 5 rounds of this as well. All unbroken and all strict HSPU. Not sure if my box jumps were 30 but it was the highest I could find in the gym. 

Rest 5

AMRAP 5

6 T2B

30 Double Unders

Modifies this a little. Spaced it and left my jump rope at home. I did the toes to bar then I did thrusters with just the bar. Completed 3 rounds. 

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 

E. TGU - 15 reps HEAVY

I was not able to complete the last two exersielses I had to leave for work.  Felt good like the volume of training today had. 

8/6/13

A. Clean & Jerk - EMOM x 12 min x 2 rep @80%

Did it at 185. Should have gone heavier but it was still a good work out. Hit all reps sub 15 seconds. 

B. Back Squat - week 3 Day 1

1x8 @65 240

1x8 @70 255

1x6 @80 290

1x6 @85 315

Felt really good on these. Hit all reps. Was slow on last set but hit them all. 

C. "Amanda"

9-7-5

Muscle Ups

SqT Snatch (135/93)

Did c2b an dips. Then the SS. Total time was 4:12. Felt good did all unbroken except first set of SS. Did that in 2 sets. 

D. GHD Weighted Sit-ups (with plate to touch ground) 3x15

Used a machine. The GHD we have at golds is not suitable for this workout. 

8/4/13

took the day off today and went golfing. Shit my beat round ever at 96. 

8/3/13

A. Snatch - Single in 10 min

45, 95,  135, 145, 155, 165, 175, 185 failed. 

I rushed the 185 and got a bad pull just didnt feel it. 

B. EMOM x 2 reps x 8 min @ 70-75%

Used 135 for all reps felt good hit all tng. 

C. AMRAP 20

20 Thrusters (135/93)

20 Pull-ups 

20 Burpees 

Holy fucking shit!!!!!! 445 for the first round. 1130 on second round. 1953 for third. Was able to get through 3 rounds plus 1 rep. I was smoked. The thrusters are what killed me. 

8/2/13

A. Back Squat 

10@60% 

8@70%

8@75%

8@80%

225,255,275,295. 

Hit all reps and felt good. Was very happy hitting the 8 reps at 295. 

B. Strict Press 3.3.3.3.3 @75-80%, rest 

2 min 

135 across board. Felt I could have fine up. 

C. MAP Training @ 80-85%

AMRAP 5

Row 200m

10 OHS (96/63)

2 rounds plus 20m

Rest 2:30

^ Repeat

2 rounds 

This sucked because it took me 28 seconds to get from station to station. I felt I could have gotten atleast three full rounds if equipment was on the same floor. 

Rest 2:30

AMRAP 5

Row 200m

15 Wall Balls

I completed 3 rounds plus 200m and 8 wall balls. I did 20 walk balls due to only having a 11 pound ball.   

7/30/13

A. Split Jerk - 12 min of Doubles - working speed 

Worked up to 245 before I ran out of time. Def felt I had more in me. 

B. 12 min to establish - 2 rep TnG Deadlift 

Got to 375 stopes there because my back was way to tight. 

C. Weighted Pull-ups 7x2 - ascending - strict - no kip what-so-ever. 

Worked up to 70lbs. In my mind I did not kip at all. But tough to judge when doing it alone. 

D. AMRAP 15 - Ladder

3.6.9.12.15 etc

Deadlifts @275/185

C2B Pull-ups

Box Jumps (30/24)

I did it at 225 due to my back tightness. I made it to the 18 round. Completed 15 full rounds plus 23. 

E. 20 TGU - alternating arms  - NFT

7/28/13

DA. Clean & Jerk - Single - 15 or so min

B. EMOM x 8; PC + PJ x 2 - @ 60% of 1RM of PC+PJ complex. 

C. BS Cycle - week 2, day 1

1x10 @60%

1x8 @65%

1x6 @70%

1x6 @75%

1x6 @80%

D. 15.12.9.6

SqT Clean (155/108)

HSPU

Total time 12:08

7/27/13

A. Front Squat : EMOM x 8 , 3 reps @ 70%

Did it at 200lbs. Felt somewhat easy. But towards last round or two. I felt it. 

B. Tester

AMRAP 10

9 Burpee Touches

12 Power Cleans (95/63)

15 Wall balls (20/14- to 10' target)

4 compete rounds plus 24 reps. I was smoked after this. Soaked to the bone in sweat. 

7/26/13

A. Snatch - 2 sec pause on way up - Climb to heavy Double , TnG

Had trouble understanding this one. Wasn't sure if the pause was on initial pull or at the catch position. I did it on pull. Was only able to get 165. 

B. AFAP

5 SqT Cleans (heavy as possible, TnG)

135, 185, 135, 155

25 Calories

Used conventional workout bike. No AD available. 

Rest 6 minutes x 4

***can increase weights as needed 

Total work out was 31 minutes. Including the 6 minutes of rest each round. Felt smoked after. Started at 135. Tried 185 and was pulling to hard and falling down. Felt like an idiot. Dropped weight back down and then climbed again. 

C. 10 min Recovery Row @Z1

Total meters were 2364. Really wanted 2500. 

07/25/13

A. Back Squat - Day 2; week 1 

1x10 @60%- 225

1x8 @65% 235

1x8 @70% 255

1x8 @75%275

B. MAP @80-85%

AMRAP 10

8 C2B

16 Lunges (goblet hold) (53/35)

Completed 5 full rounds +8

Rest 5

AMRAP 10

Run 200m

10 Burpees

20 Box Jumps (24/20-step down) 

Completed 4 full rounds plus 200m + 13

7/23/13

A. Hang Power Clean + Tng Ppwer clean x 2 - Heavy Single on Complex 

B. Push Press 5x2 - ascending - not 2RM

C. DB SA Row 4x6 @2020; resting :45 between sides 

D. 

3 rds

10 TGU (alt)

25 GHD Sit-ups

+ 

2 rds

15 HSPU

15 Burpees

+ 

7 min recovery Row

7/22/13

A. Back Squat

1x10 @60%

1x8 @70%

1x6 @75%

1x4 @80%

B. Snatch Balance 5x2, rest 1:30

C. Snatch High Pull 3x3 @100%, rest 1:30

D. 10.8.6.4.2

Thruster (135/93)

Muscle Up (Girls - 7.5.4.3.2)

7/19/13

A. Complex: SqT Clean + Hang SqT Clean + Tng SqT Clean + Front Squat 

Worked up to 185. Failed at 195 on the HPC. 

B. 

400m Run

50 SqT Cleans (115)

400m Run

Erased time on my watch to time the handstand push-ups I believe I was sub 9. But not positive. 

Rest 10

30 HSPU

60 Box Jump (24/20) * step down 

30 HSPU

Total time was 7:34. 

7/18/13

Worked out at golds gym in pinardville at 4:300pm

Buy in. 

300m Row 1:03

10 BE/sit-ups. 

Barbell warm up SLDL....

A. 12 min to Hit heavy single - Split Jerk

45,95,135,185,205,225,245,265(failed)

I hit 245 at 10:45. I rushed to get the bar loaded at 265. Felt really good but just was either to fatigued or not ready for it. 

B. EMOM x 8 - OHS x 3 @65%

145. Hit all reps easily. Prob could have gone higher on my weight but stuck with program. 

C. AMRAP 8

Row 500m - buy in

Then, 

6 Power Clean (115/83)

6 Bar Lateral Burpees 

Not sure if I did this right or not but I was pretty smoked at end of it regardless. I did the row in 1:34 which I think is a PR. Then went down stairs and did 5 rounds plus 3 PC. I was smoked hit every rep UB. Did have to rest for 5 seconds or so between rounds. 

7/17/13

Rest day

7/16/13

Worked out t golds gym in pinardville at 4:30pm. 

Buy in

300m row 1:02

15 back Extentions 

15 GHD sit ups

5 SLDL

5 HPC

5 thrusters

5 presses 

Mobility

A. 30 Power Cleans @90%, AFAP

195lbs. Did it in 7:48. Felt I was slow but not to sure. I really tried to get flight back to bar ASAP. Only failed on one Attempt. Was very happy about that. 

Rest 10

B. Clean Pulls 4x2 @130% w/ Intent 

Come rely spaced this part of my workout until I started writing this blog. I will make thy up. 

C. # Pull-ups 7x3 - across

45x3,50x3,55x3,60x3,65x3,70x3,70x3

Felt good doing these until the 6th set. Tweaked my neck some how. Hurts to hold  head in a neutral position. Strained muscle isy thought. 

D. DB SA 4x6 @2020

40x2 sets. 50x2 sets. Kept pace and felt the strain in each rep. 

7/15/13

Worked out at golds gym in pinardville at 5:00pm. 

Buy in 

300m row 1:04

15 Back Extentions

15 GHD sit-ups 

10 strict pull-ups 

2 rounds 5 SLDL (45,95)

              5 HPC

              5 Thrusters

              5 Presses

A. Snatch - Triple , not TnG. 15 min to build 

95x3, 135x3, 145x3, 155x3, 165x1 ran out of time on my reset. 

B1. Front Squat 4x3 @33X1

165x3, 185x3, 205x3, 205x3

Would have gone up more but wanted to really stay at the tempo. 

B2. Bar Muscle Up 8.6.4.2

No bar to be able to do them at. Did push ups and dips. All unbroken and right after another. 

C. 

40 Goblet Squats (70/53)

10 Burpees

40/30C2B

30 Goblet Squats

20 Burpees

30/20 C2B

20 Goblet Squats

30 Burpees

20/15 C2B

This absolutely killed me. I should have set up a strategy and went with it. I tried to go to big to fast. First round was 4 min and second round was 6 min and third round was 6+ minutes. 

7/14/13

Quick blood flow workout today. Did a competitor warm up. And the 2 rounds of  game day wod

135

1 power clean

2 front squat

3 push press

4 dead lift

5 C2B

6 burners

7 DB swings

8 box jumps

9 back extensions

10 GHD sit-ups

7/13/13

Worked out at golds gym at 7:00am. 

Buy In:

Run 200m forward

Run 200m backward 

3 rounds of Cindy

Mobility

A. Back Squat - 1RM - day 2 attempt 

B. 5 min - HS Walk Practice 

Did not do A or B due to time issue. 

C. Pull-ups 6x3 - across

40x3, 50x3, 55x3, 60x3, 65x3, 70x 3

Felt good doing these today. Really feel strong on pull-ups. 

D. Row - Cyclical

:20 on :20 off x 30 intervals - @80% ***sustainability 

Forgot to check my meters when I finished. I was just happy to be done. Felt efficient on my pulls just still very exhausting. 

 

7/12/13

Worked out at golds gym in pinardville at 4:30pm. 

Buy In:

LOTS of hip mobility. 

A. Back Squat - retest 1RM

135x10, 22x5, 275x3, 315x1, 335x1, 345x1, 355x1, 365x1 PR by 20 pounds. 

B. Snatch High Pull 3x2 @105-115%

185,185,185

C. 3 rds

400m Run

10 Power Cleans (185/118)

20 Burpees 

 This wod killed me today for some reason. The 400 was on the treadmill. Finished first round under 5 min. Second round was 6 minutes and some. Third round I was junk. Rested way to long between reps and sets. Felt like a huge pussy. Got it done tho. Will def work on stamina a little more. Need to find that extra push when no one is with me.