Training sessions

September 8th

I was away from the gym so had to make some subs for part 1. I clean and jerked and KBS the heaviest rock I could find.

part 1:
4 sets @ 100%:
30 sec amrap clean and jerk - 115/80#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2/1.5 pd
30 sec amrap burpees
Rest Walk 12 min b/t sets

rest 4+ hours

part 2:
Run 400 m @ 90-95%
rest 5 min
Run 600 m @ 90-95%
rest 6 min
Run 800 m @ 90-95%

3 days off due to the flood and then back on it

September 12th

A. Clean and Jerk - build to a tough 2 in 10 min

225 lbs

B. 5 rounds for time

run 100m

25 double unders

3:02

rest 10 mins

C. 1 round of FGB - 150

rest 10 mins

D. max airdyne cals in 5 mins

112

September 13

A. Power Snatch x 1/OHS x 3/Squat snatch x 1; build to a tough set
145 lbs

B. OHS - 3 x 3 - 80%; rest 90 sec
155 lbs

C. on the minute - 3 tough TnG clean and jerk; 6 KBS - 2pd for 10 min
155 lbs

D. 5 HSPU on the minute for 5 mins

complete

September 14th

Run 3000 m on a track

11:51

September 15th

for time:
25 db thrusters - 55#/30#/h
6 rope ascents - 11'
25 db hang squat clean - 55#/30#/h
6 rope ascents - 11'
25 db front squat - 55#/30#/h
6 rope ascents- 11
25 db squat clean - 55#/30#/h

20:35

September 17th

A. Power Snatch 3x3

135lbs, 145lbs, 150lbs

"Fight Gone Bad"

3 rounds for total reps

1 min wall balls - 20# to 10ft

1 min SDLHP - 75#/55#

1 min box jumps - 20/14"

1 min push press - 75#/55#

1 min row calls

1 minute rest

total reps - 383