Headed out into the garage around 11am to knock out a workout after a walk with the family. Got around 5 hours of sleep last night so I wasn’t feeling too bad. My hamstrings are definitely still a bit sore from Friday!


6 sets on a 12:00 clock of:

  • 2 Hang Power Clean
  • 1 Power Clean
  • 1 Front Squat

I warmed up with 95# and 135# before using 155, 165, 175 (2), and 185 (2) for the working sets. Felt good, but still going far too wide on the power clean.


2 rounds for time:

  • 800m Run
  • 20 Power Cleans (135#)

I was done with the first round around 5:30. Went 7/7/6 on both sets of power cleans. Finished at 11:41. The heat definitely made the runs a bit steamy!


EMOM for 10:00:

  • Odd: 8 T2B
  • Even: 15 sec Ring L-Sit (bent knee)

Hung a new set of rings from Again Faster this past weekend and wanted to get them some action. The L-sits were harder than I thought they would be! For the T2B, I tried to keep my legs as straight as possible.


Headed to New York today for a meetup, but I got in the 5AM class before flying out.


On a 12:00 running clock, perform 20 Ring Muscle-Ups. Then in the remaining time…

2 rounds:

  • 7 Power Cleans (135/95)|(95/65)
  • 7 Lateral Burpees Over Bar

into…2 rounds:

  • 5 Power Cleans (155/105)|(115/75)
  • 7 Lateral Burpees Over Bar

into…AMRAP in remaining time of…

  • 3 Power Cleans (185/125)|(135/95)
  • 7 Lateral Burpees Over Bar

I went 5-5-5-4-1 on the muscle-ups and finished around 3:40. I ended up getting 2+3 on the final AMRAP with the 185# bar.



Spend 20 minutes working up to a 1RM clean and jerk:

  • 1×95
  • 1×115
  • 1×135
  • 1×155
  • 1×185
  • 1×195 (PR!)
  • 1×205 (miss)

Nice to hit a PR! I actually felt really good in the gym today.


3 rounds for time:

  • 10 Power Clean (155)
  • 10 Shoulder to Overhead

I scaled the weight to 105# trying to get this done with some major intensity. My goal was to do all of the 10 shoulder to overhead done unbroken, which I accomplished. First round was all unbroken. Second and third rounds were 9 power clean/break/1 power clean + 10 shoulder to overhead.

Time: 3:11


Quinn was still sick with a fever. Luckily, Charlotte was able to get home early enough for me to hit the 4:30pm class.

The main work was:

E2MOM for 20 minutes:

  • Minute 1 & 2: Max Power Cleans
  • Minute 3 & 4: Max Rope Climbs

I chose #205 for the power cleans knowing it would be really tough. For the first 3 sets, I went 5 power cleans/4 rope climbs. I started missing the power cleans in set 4 and ended with 38 total reps. Still, 205# felt pretty solid today!


Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.


E2MOM for 10 minutes:

2 snatches + 1 hang snatch

No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.

Then, I did some back squats:

  • 65%x5 (195)
  • 70%x5 (210)
  • 75%x5 (225)
  • 80%x5 (240)
  • 85%x5 (255)

I based all of the percentages off of 300#.


For time:

30 muscle-ups

Kicker: Each time you come off the rings, perform 3 power cleans at 135#.

Time: 10:43

I went 5 and 4 for the first two sets. 3s the rest of the way.


3 sets of:

1x 5-position snatch halting deadlift*

All done at 155#

*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.


I had a light day on calls and stuff plus I figured that I wasn’t sure what Friday would hold with going to the mountains and such. So, I hit the gym on a Thursday when I would have usually taken off.


10 min EMOM of 2 Power Cleans. I worked up from 135 to 185 and stayed at 185 across 5 sets.


22-16-10 of:

  • Power Clean (135/95)
  • Up-Down

Time: 5:37 Rx

I did the last set of 10 Power Cleans unbroken. Otherwise, they were in sets of 4/3/3/3…


We worked up to a heavy set of the following complex:

  • 3 Power Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

I worked up to 185#, but I couldn’t get the power cleans on the set of 205#.

Then, we did the following metcon:

6 rounds of 1:30 on/:30 off:

  • 3 Hang Power Cleans (155)
  • 2 Front Squats
  • 1 Hang Squat Clean
  • 12 T2B
  • Max Front Rack Hold (155)

I ended up finishing each round about 45 seconds in, which gave me far too long to hold that darn bar. T2B were all unbroken.