Week 16 | 2019

Monday 4/15/19

1. Squat 3x5 warm-up, then 5 at 75% 260#, 3 at 85% 305#, 1 at 95% 330 (got 3 reps)
2. For Time: 100' 1 arm Overhead DB 50# Walking Lunges, then 22-16-10 of GHD Sit-ups, Bike Cals, Strict Handstand Push-up, then 100' 1 arm Overhead DB 50# Walking Lunges | 13:04
3. 3 sets of max effort bar muscle ups with :30 rest 10-8-5

Took the Mrs. out for spring turkey, here's the hunt:

Tuesday 4/16/19

1. 3 Squat Cleans (floor to mid thigh pause 2 sec, floor to knee pause 2 sec, full), 3 sets 195#
2. Posterior Chain SMASH: Banded Deadlifts 205# with green mini bands, triples... Then 3x6 Barbell Good Mornings with 80# Chains, then 3x5 dBall Ground to Shoulder 150#
3. 3 Rounds for time: 21 thrusters 95#, 15 Sumo Deadlift to Highpull 95#, 9 Ring Muscle Ups | 12:04

Wednesday 4/17/19

3 Rounds of 500m Row, with 2 min rest b/t efforts: 1:46.6, 1:45.6, 143.5

8 Minute AMRAP: 8 Russian KB Swings 88#, 8 burpees, 8 box jumps 24" | 7 rounds + 19 reps

Thursday 4/18/19 REST DAY

Friday 4/19/19

Team of 3, 30 minute time cap, for time:

3 Rounds:
100/70 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145) | Our time was 29:36 and it about killed me.

Saturday & Sunday 4/20-21-19 | Bear Hunting, Bear Baiting, Shed Hunting... you know, the stuff I train for!

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