Better Sam

Sunday Make-Up

Strength

Jerk
1 Push Jerk + 1 Split Jerk @ 75% x 5
20kg, 40, 50, 55, 60, 62.5, 62.5, 62.5, 62.5, 62.5.

Deadlift
1×15 @ 60% — 70kg
1×12 @ 70% — 80
1×6 @ 80% — 90
1×3 @ 90% — 100F. No belt available.
1:00 rest between sets

Evolution

Agoge

0:00-3:30 –
400m run 500m Row
AMRAP Atlas Stone Shoulder 70/110 Tire Flip, approx 250# tire

3:30-10:30 –
800m Run 1000m Row
AMRAP Sledgehammer Strikes, relatively heavy (16kg?)

10:30-24:30 —
1 mile Run 2000m Row
AMRAP Log Shoulder-to-Shoulder Squat DB squat, 2x20kg.

8 flips, 50 hammers, 40 squats.

Friday Make-Up

Strength

Snatch
1 Power Snatch + 1 Snatch @ 65% x 2
1 Power Snatch + 1 Snatch @ 70% x 2
1 Power Snatch + 1 Snatch @ 75% x 2

30kg, 30, 40, 40, 45, 45, 50, 50.

Front Squat

Warm-up: 20×3, 50×3, 60×3, 70×3.

1×3 @ 90% — 70kg
1×6 @ 80% — 60kg
1×12 @ 70% — 50kg
1×15 @ 60% — 40kg
2:00 assault bike between sets — 11, 13, 15, 17.

Tried 80kg to start (what I did for 90% last time) and failed it the first rep. Feel sort of terrible today. Unless the bars are heavier in turkey or something.

Evolution

Power Endurance Cycle
3 rounds:
AMRAP in 3:00 –
5 HSPU
5 Snatch 95/155
5 Box Jump Over, 20″
Rest 2:00

1+3, 1+3, 1+3.

Buy Out
1 Freestanding HSPU
5 Ring HSPU
10 Strict HSPU
15 Kipping HSPU

Revolver x3: Shoulder Tap
12, 8, 6 (26)
12, 6, 6 (24)
12, 6, 4 (22)
72.

Evolution 2

Revolver x3: C2B Pull-Ups
7, 7, 5 (19)
5, 5, 5 (15)
6, 5, 5 (16)
50.

Turkish CrossFit

Came late so didn’t have time for lifting and just jumped in on the WOD at CrossFit 1453.

For time:
500m Row
50 Deadlifts, 50/30kg
400m Row
40 Hang Power Cleans
300m Row
30 Shoulder to Overhead

14:31 at 50kg.

Then some handstand walking practice.

Evolution

Monostructural Long Repeats

Swim 100m x4

Rest 1:1 (or so)

Strength

Clean & Jerk
5×2 @ 70-80% — 65kgx1/FJ, 65FC. Oops have the wrong weight on the bar. No wonder it felt so heavy. Start over. 60kgx2, 61×2, 61×2, 61×2, 62×1/FJ (2nd clean was suuupppeeerrrr ugly.)

God it’s hot.

Clean Pull
4×4 AHAP — 62kgx4, 67×4, 72×4.

Press
1×15 @ 60% — 28kg
1×12 @ 70% — 33kg (10/2)
1×6 @ 80% — 38kg
1×3 @ 90% — 43kg (1/1/1)
2:00 Row between sets — 486, 483, 475, 520m.

Evolution

EFC Fartlek
1 mile Run
3 rounds:
AMRAP in 3:00 –
17 STOH 95/135
17 Deadlifts 155/225
1:00 Ring Support “rest”
1 mile Run

9:30 / 1+0 / 3x5s holds / 0+25 / 2x5s holds / 0+25 / 3x5s holds / 11:50.
33:20.

Was struggling not to hyperventilate or pass out pretty much the entire time.

Buy Out
1 Legless Rope Climb 10 Rope Pull-Ups, alternating top hand
1 20′ Rope Climb
1 15′ Rope Climb

Warm-Up

Move 20 boxes in and out of van; load onto sleds and roll sleds about 200 yards; unload sleds. For time.

Strength

Snatch
5×2 @ 70-80% — 35kgx2, 40×2, 45×2, 45×2, 50×2, 50×2, 52×2.

Snatch Pull
4×4 AHAP — 60×4, 60×4, 60×4, 60×4.

Squat
1×15 @ 60% — 60kg
2:00 Double Unders — 50. WTF.
1×12 @ 70% — 70kg
2:00 Row — 480m
1×6 @ 80% — 80kg
2:00 Shuttle Run — 20×45′
1×3 @ 90% — 85kgF (mental — my back feels weak today and I’m scared because this is exactly what put me out of commission for 6 months. Didn’t even try to stand it up.)
2:00 Airdyne — 12 cals

Evolution

Power Endurance Cycle
3 sets:
3 rounds for time –
5 Bar Muscle-Ups [med black plus skinny red]
1 Rig-to-Rig Farmer’s Carry 70/100 DB
5 Pistols
Rest 2:00

5:15, 3:55, 4:40.

Yoga

Yeah. Some stretching. Some crazy plank holding.

Buy Out
1 Freestanding HSPU 3 green+green band strict HSPU
5 5 Ring HSPU Bar Dips
10 Strict HSPU Shoulder Taps
15 Kipping Negative HSPU

Evolution 2

Revolver x3: HSPU (strict until it goes on each interval) [black+green band strict]

5, 3, 2 (10)
6, 3, 2 (11)
6, 2, 2 (10)
31.

Evolution

Agoge
1 mile Prowler Push 135/205

At the track on the AstroTurf, with 140. Got through 800m in about 50 mins before throwing in the towel. This was terrible.

As many lengths as possible in half of your mile time:
Rope Pull Sled
20 battling rope lengths (50′?) in 25 mins.

Evolution

Monostructural Short Repeats

10-12x25m swim

Started with sad attempt at freestyle, the did a bunch of backstroke.

Strength

Clean & Jerk
5×2 @ 70-80% — 60kgx2, 60×2, 60×2, 60×2, 60×2.

Clean Pull
4×4 AHAP — 60kgx4, 65×4, 70×4, 75×4.

Press
1×3 @ 90% — 43kg
1×6 @ 80% — 38kg (5/1)
1×12 @ 70% — 33kg (6/4/2)
1×15 @ 60% — 28kg (8/7)
1:00 rest between sets

Buy Out / Gymnasticals

Towel Pull-Ups x2 each arm
Handstand toe pulls
Freestanding HSPU
Handstand balancing
Rope pull-ups x3 each arm
Rope pull-up negatives x2 each arm

Evolution

EFC Fartlek
800m Run
3 rounds:
AMRAP in 3:00 –
15 C2B Pull-Ups Ring Rows
15 Ring Dips RT-assisted Ring Dips
1:00 L-Sit “rest”
800m Run

22:02. 0+25 (5 C2B in about 90 seconds, then swapped to ring rows. Grip completely fucked.); 1+12; 1+7. Probably about 0:15 of tuck l-sit on parallettes per round in 0:05 increments.

Evolution 2

Reed evolver x3: Sled Push / Drag

Strength

Snatch
5×2 @ 70-80% — 35kgx2, 40×2, 45×2, 45×2, 45×2, 50×2, 50×2.

Snatch Pull
4×4 AHAP
60×4, 60×4, 65×4, 65×4.

Special attempt today to not stripper-deadlift it.

Squat
1×3 @ 90% — 90kg (2/1)
1×6 @ 80% — 80kg
1×12 @ 70% — 70kg (7/5)
1×15 @ 60% — 60kg
1:00 rest between sets

That was fuuuccckkked up.

Evolution

Power Endurance Cycle
3 sets:
3 rounds for time –
4 Zig Zag Sprints, 50′ apart
4 Log Press 95/135 more like 75# I think.
4 Axle Power Clean 115/155
Rest 2:00

3:01, 2:55, 2:58. Missed a couple cleans that first round before I got the hang of it.

Buy Out
1 Freestanding HSPU 15:00 HS walking practice
10 Ring HSPU strict banded HSPU (5 green+black, 5 green+green)
10 Strict HSPU HSPU negatives
15 Kipping HSPU (in 15 mins! HAHAHAHAHA. Ha. But at least I have some now. Almost back to 2011 Sam.)

Evolution 2

Reed evolver x3: TTB

7, 5, 3, 3 (18)
5, 5, 3, 2 (15)
6, 4, 3, 2 (15)
48.

Practiced kipping with small success (about 5 reps string together.)