10

10 min bike
1/3/5 SHP/PP/PJ
95/135/135/135

resistance band row, tablemakers (10 minutes)

9

Burgerner warm-up
2 x 15 @ 45# muscle snatch

Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#

2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee

8

Burgerner warm-up
Hang Snatch High pull
5 @ 95
5 @ 95
3 @ 135
3 @ 135

Sumo Deadlift
5 @ 30kg + 30# bar
10 @ 30kg + 30# bar
10 @ 30kg + 30# bar + 50#
10 @ 70kg + 30# bar
5 @ 70kg + 30# bar + 50#
5 @ 70kg + 30# bar + 50#

7

Burgerner Warm-up
45, 65, 65

SHP
10 @ 95# 3 rounds

5 rounds
ring dips
jump lunges

muscle ups
5

6

Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#

Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#

30-20-10
pull-ups
squats

5

30 minutes of running and animals like movements and basic gymnastics.

4

stretching and yoga and pilates

2

Burgerner warm up

Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#

SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#

tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)

1

Rack cleans (set above the knees)
6 @ 50kg
5 @ 70 kg
5 @ 70 kg

Back squat
10 @ 60kg
10 @ 60kg
10 @ 80kg

cookie
30s on 30s off (3 rounds)
dips
jump squats

20-30 dips
15-25 jump squats

C and J

Clean and Jerk
3-3-3-3-3-3-3
95-135-185-185-185-185-185

3 rounds
25 knees to elbows
15 OH squats @ 95#

Roy

"Roy"

For Time;
5 Rounds

225 pound, Deadlift, 15 reps

20 Box Jumps, 24 inch box

25 Pull-ups

31:49

Constantly Varied

135# front squats off the rack
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges

World Class Athletics Group

Snatch 3 x 6 sets

88-98-108-88-88-88


For time:

3 Rounds

400m

25 Burpees


9:24

run

slow!

2.64 mile
19:41

run

Walking with weight

Today I went on two separate walks with my 16kg kettlebell just to the end of a long street and back...each taking about 14 minutes. Since today is my rest day I planned to do something over nothing and work on some oddities.

1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.

2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.

My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.

Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.

1

DL
10 @ 135# x 2
5 @ 245# x 3
3 @ 330# x 3

20 min AMRAP
4 squat cleans (155#)
6 pull-ups (thick bar)
8 burpees

8 rounds.

The emphasis was on heavy squat cleans, but just threw in the pull-ups and burpees for the met con aspect. Trying to prepare myself for doing 'johnson' again.

double wod

AM
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)

9:25 (with a 15# weight vest)

PM
5 sets of 10 single arm thick DB presses (L and R)

The Cheif

5 rounds
3 min on/1 min off

3 power cleans @135#
6 push ups
9 squats

total rounds: 20 (I think I counted wrong on one. (6, 5, 5, 4, 5) I don't think I would have slipped that much! I am not certain, so I can't count it.

Thrusters

AMRAP thrusters @ 135# in 5 min

30

tire drags