9/8/20

Nancy, but on a bike! Colorado decided to get cold early so running at the 5am wasn’t very enticing.

5 rounds for time:

• 1200m Bike
• 15 OH Squat (95#)

Time: 14:38

Not bad considering my quads were on absolute fire!

9/1/20

Started the month off with this doozy.

20 min AMRAP:

• 15 Cal Bike
• 11 OH Squat (95#)
• 7 Bar Muscle-ups

Result: 6+12

Felt good! Squats were unbroken. Muscle-ups were 4/3 or 5/2. Bike was cruis-y.

7/28/20

Awesome test today with Nancy! I was excited about this one coming in because the OH squats at 115# on Saturday felt pretty solid. I was convinced I could fly at 95#.

5 rounds for time:

• 400m Run
• 15 OH Squats (95#)

I finished the first run in roughly 1:45 keeping a conservative pace. OH squats were unbroken through all sets. Headed out for my last run around 10:00. Finished at 12:59 for a 24 second PR! Very happy to get under 13:00.

7/3/20

2010 Northwest Regional Event 1

3 rounds of:

• 10 Overhead Squats, 95 lbs
• 50 Double Unders

Time: 3:51

Scaled to 95# from 135#.

8/23/19

Strength

E2MOM for 10 min: 1 Hang Squat Snatch + 2 Overhead Squats

I worked up to 125. Felt pretty good.

Metcon

6 minute AMRAP:

1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats*
25 Double Unders

Rest 2:00. Repeat.

The squat snatch doesn’t count as the first overhead squat. I surprised myself and did really well considering my ability level on this one. I got 7+3 Rx the first round and then 7+2 Rx the second round.

6/26/19

Went to the 5 AM class today! Loving these early morning workouts.

Strength

E3MOM for 18 minutes:

1 Squat Snatch + 2 OHS*

I went 95 for three sets then 115 for three sets.

Metcon

12 minute AMRAP:

6 Squat Snatch (115/75)|(95/65)
12 Toes to Bar
18/14 Cal Row

I hit 4 rounds dead even scaling the weight down to 95# so I could go quickly.

5/29/19

Nancy

5 Rounds For Time:

400m Run
15 OH Squats (95#)

Time: 13:55 Rx

Definitely wasn’t my fastest Nancy time ever, but I was able to go unbroken on all of the OH squats. I was through 3 rounds in 8 minutes (2:40 per round), which means I slowed down quite a bit on the last two rounds.

2/18/19

Due to some scheduling fun, I came in and did this one at 7AM so I could hang out with Quinn all day.

10 Min EMOM: 3 Overhead Squats

I ended up hitting 95, 95, 115, 115, 135×6.

Then, 5 Rounds For Time:

30 Plate G2OH (45/25)
20 Jumping Lunges

10:50 Rx

I took WAY too many breaks here!

9/17/18

12 Min AMRAP
2 OH Squats (135/95)
2 Chest to Bar
4 OH Squats
4 Chest to Bar
6 OH Squats
6 Chest to Bar
………..Continue by 2’s

**3 FS (135/95) every minute on the minute.

I scaled to 115# and ended up getting 12+1. This started getting real hard at the 8 rep mark. C2Bs felt good though. They were all butterfly.

Did some accessory work afterwards:

3 Rounds NFT:

15 Hip extensions
50 ft S.A. kettlebell front rack walk, right
50 ft S.A. kettlebell front rack walk, left

9/10/18

OH Squat – Find a 5 rep max for the day in 10:00

I was really shooting for 155 or 165. I ended up building 95, 115, 135, 145, 155 (f), 155 (f)

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Hang Squat Snatch – 5×3

Went from the high hang to work on speed under the bar. Felt pretty good! Worked up 95, 105, 115, 125 (f), 125 (f)