Monday May 12 (Week 19)

A. back squat @30X1; 3-4×4; rest 3mins
B. wtd chin up pronated build to a max
B. close grip bench press @30X1; 2-3 x 5; rest 3mins
+
Row 5k for time

Notes:
- build per set for BS
- shoulder width on grip
- 16-18″ apart for CGBP build per set
- go for best possible time in 5k

Saturday May 10 (Week 18)

OPT Being (Afternoon) 

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins 235 (really worked on technique - Hard lower back)
B. emom – 12mins
odd – PS TnG x 5 moderate weight you pick 115
even – burpee x 10 body weight
+
High paceing here
20 chin up unbroken
20 wall balls 20/14# 10/9′ target unbroken
20 DU unbroken
10 chin up unbroken
10 wall ball unbroken
amrap unbroken DU one attempt Got through 31 double unders unbroken... not too good but needed to go to prom. 

OPT Being Sunday

10min 85% effort 
10 jump lunges 
10 situps 
10 DB snatch 60/40# alt hands per rep 7 rounds +10 + 10
rest 4mins 
10min 85% effort 
50 Double Unders
10 HR pushups 
10 chin ups 6 rounds 
rest 4mins 
10min 85% effort 
2 MU 
3 HSPU kipping 
Row 200m Almost 6 rounds 

Really worked on pacing. Never went all out in this one. The third sequence was the most fun... for sure. Hopefully we can get some good stuff done tomorrow before school. 

Boom!

Thursday May 8 (Week 18)

Fit Club

We found a Disco Ball... and we used it

Attendance: Benton, Bell... Thats all 

4 Rounds 

7 Thrusters Right
7 Thrusters Left 

7 burpees as fast as possible 

:30 Seconds Bike

rest 3 mintues
Done!!
Max Handstand Pushups

Josh Bell - 13 WOW
Benton - 17 

Really good stuff this morning. Josh was there talking to the dude... Luckily I got to him before he started doing some serious snatching... 13 HSPU's... Really Really Good. Hope the rest of you enjoyed your beauty sleep. No fit club tomorrow. We'll pick it back up on Monday. 

Wednesday May 7 (Week 18)

OPT Being

A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4 All Sets done @ 145
B. push press x 1/SJ x 2; rest 2mins x 6 Worked from 155 to 215
C. emom – double KB Jerk x 5 – 6mins Used 24kg KB's 

Pretty good shoulder stuff today. There was a part D which was pretty long but I ran out of time. Probably going to try and integrate it into tomorrow's workout.... That's all

Tuesday May 6 (Week 18)

After School Time!

A. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 Worked up to 245 (Really worked on keeping knees bent longer)
B. emom – 12mins 
odd – HPC x 4 TnG 60-65% of 1rm  165 for all sets (easey)
even – HSPU strict x 5-8 6ish for all sets might have done one at 5
+
for time 
Run for 800m
rest 2mins 
10 TGU tough alt hand per rep 
10 burpee MU 
100 DU 
10 wall walks 
10 burpee MU 
rest 2mins 
Run 800M 

Did it in about 26:00. Tough to get around all the meat heads but I did it. Pretty good one today... a little lonely but pretty good. 

Monday May 5 (Week 18)

OPT Being (Fit Club)

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec 225 to 305
A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins Got 12... once 
B. close grip bench press @30X1; 3-4 x 5; rest 3mins Work up to 205ish I think

We didn't have enough time to get "Part C" done this morning so we did a little meat head workout. It was nice to not be dying at the end of the workout. We are going to play classical music tomorrow... really loud. 

Saturday May 3 (Week 17)

OPT Being

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 8mins 225 all 8 Minutes

B. emom – PS TnG x 3 60% first min, 65% second min, 70% third min, 60% of 1rm 4th min – 9mins
115 - 125 - 135 

4min 100% effort
7 KBS 2/1.5pd
7 box jump 24/20″5 Full Rounds 

Rower:  3mins max cals (65) 
Just got done taking the math team down to U of I for the weekend. Drove for 7ish total hours so things were pretty tight. Did pretty good considering what is going on. Hopefully I can wake up tomorrow and get the DBMU's done before church. 

Sunday Morning 

A: Shoot on the gun for 45 minutes

B: Death by Muscle Up

First Minute 1 MU

Second Minute 2 MU

Third Minute 3 MU... and so on until you fail.