Monday 2/25/19
- Power Snatch + OHS + Squat Snatch | Build to a heavy 165#
- Snatch Grip Deadlift 5x5 195#
- Back Squats 1x20 205#, 1x15 225#, 1x10 245#, 1x5 265#
- Box Step-ups 3x5 each leg 95# 20" Box, 1 second up, 4 seconds down (tempo)
- "Over and Out" For time: 20 power snatches, 20 lateral burpees over the bar, 20 ohs, 20 lateral burpees over the bar, 20 squat snatches 95# | 8:11
Tuesday 2/26/19
"GUT CHECK" 300 calories on the Assault Bike... BUT starting at 0:00 and every 3:00 interrupted with 2 burpee to pull-ups and 2 goblet squats 53# kettlebell, and every round of interruption add 2 reps to the burpee to pull-ups and goblet squats. IE
0:00 - 2 burpee to pull-ups, 2 goblet squats 53#
3:00 - 4,4, 6:00 - 6,6... go until you run out of time on the bike.
My score was 201 calories on the bike with 110 burpee to pull-ups total and 105 goblet squats total.
Wednesday 2/27/19
5x10 supersets Bench 145# and Deadlifts 225#
Conditioning, 3 min AMRAP (x3) with 3 minutes rest b/t sets
AMRAP 3 12 cal assault bike + 9 power cleans 95# | 2 rounds + 8 reps
AMRAP 3 12 cal assault bike + 7 hang squat cleans 115# | 2 rounds + 3 reps
AMRAP 3 12 cal assault bike + 5 squat cleans 135# | 2 rounds + 5 reps
Thursday 2/28/19 REST DAY
Friday 3/1/19
19.2 | Open Workout
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
My score was 9 of the 11 squat cleans at 225#.
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