Better Sam

Strength

Hang Power Cleans: 3 on the minute for 15 minutes
123, 123, 123, 123, 123, 133, 133, 133, 133, 133, 143, 143, 143, 143, 143.

Workout of the Day

21, 15, 9 reps for time of:
Deadlifts, 225/155lbs
Thrusters, 95/63lbs

7:16.

Strength

Press: 45×5, 65×5, 75×5, 85×5, 92×5, 95×5.
Front Squat: 45×5, 95×5, 135×5, 145×5, 155×5, 160(4,F)

Workout of the Day

Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar
12 Push Presses, 95/65

6 rounds + 2TTB @ 72#.

Mayhem

“Barbarella”
10 snatches, 95#
1 round “Barbara”
10 snatches, 95#
1 round “Barbara”
10 snatches, 95#

16:12.

1 round “Barbara”:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Workout of the Day

“Pride”
For time and fabulousness:
150m Skipping
6 Bend & Snaps (a/k/a Dumbbell Snatches) each arm, 70/35lbs
28 Thrusters (of course!), 65/45lbs
69ft Double Medicine Ball Carry, 2x20lbs
6 Bend & Snaps (a/k/a Dumbbell Snatches) each arm, 70/35lbs
28 Good Mornings, 65/45lbs
69ft Bear Crawl
150m Skipping

6:12.

Strength

Weighted pullups: fucked around with negatives. Got one pronated grip pull-ups which means my ring row program is TOTALLY WORKING.

Workout of the Day

Complete as many rounds as possible in 10 minutes of:
10 Walking Lunges, 2x24kg Hip Extension, 40# DB
10 Handstand Push-ups [1 abmat]

3 rounds + 10 hip exts. HSPU need life support after all the other nasty overhead shit we did this week.

Strength

Subbed floor press for bench -— 95, 115, 135, 145, 155(F)
Seated box jump — 24″+2×45# bumpers

Workout of the Day

3 rounds for time of:
21 Burpees
12 Thrusters, 135/95lbs
800m Run

29:56. This went very poorly. For the record it was 98 degrees and % humidity, and I limp-ran all those 800s.

Also: AM yoga.

Strength

Push Jerk — 45, 95, 115, 125, 135, 145, 156, 160F (bunch of times.)

(Skipped the split because hip doesn’t like it.)

Workout of the Day

“Grace”
For time:
30 Clean & Jerks, 135/95lbs

8:30 @135#. Almost in metcon territory at this weight, which is pretty neat.

Strength

Pretty sure I squatted…? And did 3 sets or so of max reps ring dips… which was ~5 per set with a red band. Ugh.

Workout of the Day

“Blanco” (Team Version)
Complete as many rounds as possible in 20 minutes of:
AMRAP Deadlifts, 275lbs/185lbs
AMRAP Wall Climbs
150m Run

Team of 4 (one rest station)
DL: 7, 6, 7, 7, 7
WW: 2, 2, 2, 2, 3
Total: 45

Strength

“Occupy Strength”
Power Clean — 153, 160F, 160F
Back Squat — 185, 205, —
Bench Press — 135, 145, 155
Deadlift — 205, 225, —

Workout of the Day

Something like…
5 rounds for time:
12 kb swings, 24kg
6 pull-ups
sandbag shuttle, 60# (5 yds, 10 yds, 15 yds without bag)

Strength

Sumo Deadlifts — sets of 10 working up to 205. Attempted 225, epic fail. Completely re-fucked hip that Dr. Mike had just un-fucked.