BIG White Rabbit

Power Snatch - 10 minutes of tech work, then a heavy single for the day
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups

Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.

Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.

Frontal Cortex Override

2k Row

6:59.7 today... PR. The plan was to break my pace into 250m intervals. I chose 1:36. 1:38, 1:40, 1:42, 1:44, 1:46, 1:46, and "all out." I did pretty well with this plan the first half then it all went to shit. Next time I think I'll come out the gate a bit slower and try to sustain that rate through-out the first few intervals. I think I'd also like to break my intervals into 5x400m (based off the computer's breakdown) sections and strategize from there.

The complete computer breakdown is:
Totals: 6:59.7 2000m, 1:44.9/500m avg, 26s/min avg

1:17.5 0400 1:36.8/500m 29s/m
1:22.4 0800 1:43.0/500m 26s/m
1:25.6 1200 1:47.0/500m 26s/m
1:29.1 1600 1:51.3/500m 24s/m
1:25.1 2000 1:46.3/500m 27s/m

Weight: 163.0

Defy Physics Yo

A1. Front squat @ 30X1: 4-6 reps x 4 sets; rest 2 minutes
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets

a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75

Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#

Grantoff

One round for time:
15 kipping pull-ups
25 burpees
35 box jumps, 24/20"
45 KB swings, 1.5pd/1pd
55 calories rowed

8:39 broke up the kb swings, and failed mentally on the row... should have had a plan for the row.

Did some back squat after, worked up to 242x3 then tried 286x1 two different times (unsuccessfully.) I might be able to get that with fresh legs tho.

A True 42

AMRAP in 20 minutes:
4 Strict "L" pull-ups
6 Strict handstand push-ups
12 KB swings, heavy

Did this rx'd with a games set-up on the hspu's. 2 pood on the kb. 7 complete rounds. I'll chalk this up as a win because of the 42 awesome hspu's I squeezed out... otherwise should've accomplished more.

A1. Hang power clean: 5,5,5,3,3,3; rest 2 minutes
A2. High box jumps: 3,3,3,3,3,3; rest 2 minutes
B. 100m row x 4 sets; rest 4-6x the work

a. best 3x was 186# (10# PR)... did 198# 1x (also a PR) worked with a 30" box
b. row sets were 4.7|4.4|4.8|17.0

Did some mu's with Shawn after

A. Split Jerk: work up to a tough double in 12 minutes
B. 50 Burpee Pull-Ups, for time @ 100%
C. 50 Partner Sit-Up Med Ball throws, not for time

a. barx10/110/132/174/198(fail)/198(success!) think that there be a 2 rep PR, although I don't remember ever doing a 2 rep max soooo
b. 5:05 on the high-bar... should have been faster
c. check with Panoff

did some mobility shiz after... hammies/calves/psoas were all sooper tight

5 rounds for time:
10 deadlifts, 100kg/70kg
40 double unders

I just didn't show up today... I dunno what my problem is. Think I was done around 11 minutes. I've brought shame upon my house.

A. Push-press: heavy triple in 10 minutes
B1. AMRAP push-ups in 60 seconds; rest 60 seconds
B2. AMRAP kipping pull-ups in 60 seconds; rest 60 seconds
C. Partner med-ball chest passes: 3 sets of 8, hard pass with a step; rest 60 seconds

a. worked with Travis and worked up to 164, failed at 174
b. 48 and 36, 32 and 32, 26 and 29... totals 106 and 97. Total total 203
c. checky check

2 sets, one for each Tower:
AMRAP in 2 minutes
9 box jumps
11 ball slams
rest 2 minutes
AMRAP in 2 minutes
9 KB swings, 2 pood
11 burpees
rest 2 minutes
AMRAP in 2 minutes
Row for cals
rest 5 minutes

Started with KB swings and burpees, got 45, 45 cals, and 57 the first round. Second round was 42, 42 cal, and 50. Total of 281 reps

Did a mish mash of missed workout for the week... Warmed up with a quick row and jump rope combo, then some mobility shiz. Then:

Back Squat
10xbar
5x135
3x165
3x185
3x205
3x225
3x245 but did quick singles to keep from failing

Press/Push-Press
5xbar
3x95
2x115 strict, 1x115 push
3x135 push
3x145 push
2x145 push, failed on 3

Weighted Pull-Ups
Every minute, on the minute for 10 minutes: 3 reps at 35#,,, done and done