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.

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

8/21/18

For time:

20 Pull-ups
30 OH Squats (115)
20 Pull-ups
20 OH Squats (145)
20 Pull-ups
10 OH Squats (175)
20 Pull-ups

I scaled the OH squats weights to 95, 115, 135 and ended up finishing at 15:18. I went 11/9 for the first three rounds of pull-ups then unbroken for the last set. Squat were done 10-9-6, 7-7-6, 4-4-2.