Tues Met con

10 Toes to bar
20 Box jumps at 20"
30 Kettlebell swings at 70lbs
40 Pullups
50 Burpees
60 Squats
70 Abmats
80 Pushups from knees
90 Lunges
100 Double unders Did 300 singles

34:19

Clean and Jerk Monday the 27th

5-5-3-3-1-1

165-175-185-195-225-235(clean only)  Last 2 were continental cleans

Intro workout with big sister

Holiday Monday

10 min AMRAP of
10 Box Jumps at 20"
10 KB at 50
10 Wallballs at 20lbs to 8'

7 rounds even

Out for a few weeks

After run, back was unhappy.

5 km Sunday night run

Heights Fiver route

32:50

Prev 29:30

Filthy Fifty Friday

50 reps each of the following:

Box Jumps
Jumping pullups
KB swings at 35
Walking Lunges
K2E (V sits)
Push press with bar
Back Extensions
Wall balls
Double unders


41 mins

15 FS at 135 and Run 400 x 5 rounds

And finish off with 30 pullups before the clock is stopped

22:00 I think. 

Pistols, Press, Run

Run 400 meters
10 Shoulder press at 95lbs
30 Pistols alternate legs (16" box with 25lb plate on)
20 Push Press
20 Pistols
30 Push Jerks
10 Pistols
Run 400m

10:59

Friday, JJ.

J.J
For time:
185/130 pound Squat clean, 1 rep
10  handstand push-ups
185 pound Squat clean, 2 reps
9  handstand push-ups
185 pound Squat clean, 3 reps
8  handstand push-ups
185 pound Squat clean, 4 reps
7  handstand push-ups
185 pound Squat clean, 5 reps
6 handstand push-ups
185 pound Squat clean, 6 reps
5 handstand push-ups
185 pound Squat clean, 7 reps
4 handstand push-ups
185 pound Squat clean, 8 reps
3 handstand push-ups
185 pound Squat clean, 9 reps
2 handstand push-ups
185 pound Squat clean, 10 reps
1 handstand push up


Did 115 Swuat cleans with regular pushups


11:20

Thursday 20's

Jon's pick

20 wall balls
20 abmats
20 Box jumps at 24"
20 pushups
20 DB thrusters at 35lbs
20 DU's
20 Power cleans at 135
20 Burpees
20 KB swings at 2 pood
20 OHS at 95
20 HSPU off 24" box
20 SDHP at 95
20 Pullups
20 Push press at 95
20 GHD
20 Walking lunges
20 Backsquats at 135
20 Deadlifts at 135
20 T2B20 Front squats at 135


 Not exactly that order, but close

41:00

Total

SP 175
BS 315
DL 315

805

Back not feeling ready

Tuesday the 30th

20 min AMRAP of

10 pushups (full)
Clear the 24" obstacle (bar between boxes) and then go under x 5
OH carry 30 meters at 135
10 pullups
10 DL at 185lb

Got 5 rounds plus 4 pushups

Monday the 29th

4 rounds for time of

27 box jumps at 20"
20 burpees
11 squat cleans at 115

24:01

DL and pushups

10 rounds of
15 DL at 135
15 pushups

Did knee pushups and got 13.48

Tuesday 23rd

Clean and Jerk 3-3-3-3-3

Failed at 205 (got 2) and couldn't jerk the 3rd



Then went to the track and did 10 200m sprints with 30 sec rest between

stayed between 49-53 sec