Better Sam

Playing with the big kids

60 minute row
13,457

10K split — 44:27 (15:33 remaining)

7am Olympic Weightlifting

2-Position Pause + Snatch Pull + Snatch (x(2+1+1)x1)
1 inch – down – above knee – down – pull – down – snatch
15kg, 25, 35, 35, 35.

Squat Snatch (x3x20 minutes)
35kg, 41, 41, 41, 36.

Clean + Front Squat (x(3+1)x20 minutes)
36, 41, 41, 46.

Front Squat + Jerk (x(1+3)x20 minutes)
36, 41, 46,

Back Squat (x10x4 @ 60%)

7am – Olympic Weightlifting

Snatch Balance + Snatch High Pull + Hang Snatch (x(1+1+1)x10 minutes)
15kg, 15, 25, 25.

Snatch Pull + Snatch (x(1+1)x15 minutes)
25kg, 30, 35, 35, 35, 40, 40

Hang Power Clean + Front Squat (x(3+1)x20 minutes)
35kg, 40, 45, 51, 56.

Front Squat + Push Press + Power Jerk (x(1+1+1)x15 minutes)
15kg, 35, 41, 46, 46.

Bottom Up Front Squat (x(10)x4)
35kg, 35, 35, 35.

9am Level 2

Strength
In 15 minutes, complete the following complex AHAP:
1 squat clean
1 front squat
1 thruster
53, 83, 103, 113, 123, 128FT.

Metcon
20 rounds for time:
1 squat clean
1 front squat
1 thruster

Use 50% of your heaviest complex lift.

4:05 @ 63#

“Murph”-ish

1 mile run
10 rounds —
5 pull-ups
5 push-ups
15 squats
5 push-ups
1 mile run/walk

48:15.

Open Gym with Jess

“Randy”
For Time:
75 Power Snatches, 75#
4:45 at 55#

10 minute assault bike for calories
112.

Pause Squats
20kgx5, 30×5, 40×5, 50×5, 55×5, 55×5, 55×5.

7am Olympic Weightlifting

Muscle Snatch + Snatch Push Press + Snatch Drop + Sots Press (x(1+1+2+1)x15 minutes)
15kg, 25, 30, 25.

Snatch + Snatch Drop (x(1+1)x25 minutes)
25kg, 30, 33, 35, 35.

Clean Drop + Tall Jerk (x2(1+1)x10 minutes)
15kg, 15, 25, 25, 30.

2-Position Pause Clean + Jerk (x2x25 minutes)
35kg, 45, 45, 45.

Ma Strength Seminar

Lots of cleans

Diet

6am – Weight
Didn’t weigh today.

8am – Breakfast
Bacon, spinach and tomato omelet with potatoes

11am – Lunch
Blueberry smoothie

1pm – Snack
Fuel for fire
Paleobar

7pm – Dinner

Ma Strength Seminar

Lots of snatches

Diet

6am – Weight
Didn’t weigh today.

7am – Breakfast
2-block blueberry smoothie — no protein
Breakfast scramble with eggs, chorizo, collards, kimchi

12pm – Lunch
UR salad with pulled chicken, cheese, pickles
Coolhaus ice cream sandwich

7pm – Dinner
Chicken schwarama with babaganoush, salad, rice
Blueberries with coconut milk and chocolate chips

Diet

6am – Weight
191.4

7am – Pre-Breakfast
2-block blueberry smoothie

10am – Breakfast
KBK Joe’s Special
PBCC Larabar

2pm – Lunch
UR Salad with turkey, avocado, cranberries, almonds, artichoke, pepperocini
V-8

6pm – Snack
PBCC Larabar

9pm – Dinner

6:30pm Level 2

AMRAP in 20 minutes:
20 TTB
15 push-ups
10 pistols, alternating

4+7. Band pistols.

Diet

6am – Weight
192.4

7am – Pre-Breakfast
2-block blueberry smoothie

10am – Breakfast
KBK Joe’s Special
PBCC Larabar

4pm – Lunch
Umami truffle burger
Truffle fries, SP fries
Cider
Pieces of ice cream sandwich

9pm – Dinner
Shepherds pie (not measured)