Burgener warm up X 3. Rest as needed b/t sets
+
A: Muscle Snatch X 3-4; rest 2 min X 3
B: OHS@ 31X1; 5-7; rest 3 min X 4
C: Sand Bag Half Moons X 10; rest 90 sec X 3. Same weight

A: 65#-4, 70#-4, 70#-4..first time doing these
B: 65#-7, 75#-7, 80#-7, 85#-7..these felt pretty good
C: These sucked....used two sand bags.

Airdyne M.A.P. 2
1 min ride @ 75% map
1 min ride @ 50% map
X 16; rest 1 min off bike if needed at the half way point

Rested 1 min at half way point...this was long and kinda sucked.

A: Back Squat @ 20X0; 6, 4, 4, 2; rest 3 min b/t sets
B: BB Rev Lunge from 4" step altn'g legs; 18-20 total; rest 3 min X3
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8 Burpees on the min for 5 min

A: 175#-6, 195#-4, 200#-4, 210#-2
B: 45#-20, 65#-20, 65#-20...these were tough
+
Burpees - these were not bad at all after doing the 7 min of burpees

7 min as many burpees as possible

92

A: Bench Press w/chains..work up to a heavy almost max 5
Support chains in 7th link of big chain
B1: DB slight incline bench 15-20; rest 30 sec
B2: Strict pull up AMRAP; rest 3 min X 3
C: Pendlay Row X 12-15; rest 3 min X 3

A: 100#
B1: 30#-20, 30#-20, 30#-18
B2: 11, 8, 7
C: 65#-15, 70#-15, 75#-13

Power Clean technique work for 7 min
+
A: Front Squat @20X1; 5-7; rest 3 min X 3
B: Split Jerk - 3, 3, 2, 1; rest 3 min b/t sets
+
C&J on the minute for 5 min with 115#

A: 115-7, 135-7, 145-5
B: 95, 115, 125, 135 - I've done this weight once before but this is the most I have jerked.

C&J on the min - these were a little tough but doable.

A: Sumo Dead Lift X 5-7; rest 3 min X 4
+
For 30 min play with the following at low intensity, no heavy breathing
Wall Ball
Dbl Und
GHD sit ups
Walking Lunges
Push up
Bear crawls

A: 135-7, 155-7, 175-7, 185-7...first time doing these so I didn't really go too heavy.

A: Back Squat - 6, 4, 2, 4; rest 3 min b/t sets
+
50 TGU; not for time
+
AMRAP Burpees in 30 sec; rest walk 30 sec X 4

A: 165, 195, 215, 205
35# KB for TGU
Burpees - 14, 13, 13, 11 - these sucked.  that extra 10 sec of work seemed like forever.

A: Bench w/chains attached; work up to a heavy almost max 5
Set up so support chain is through 5th link of big chain
B1: DB flat bench 15-20; rest 30 seconds
B2: Strict Pull Up AMRAP; rest 3  min X 3
C: Pendlay Row 12-15; rest 3 min X 3

A: worked up to 100# for 5
B1: 25#-20, 30#-20, 35#-17
B2: 10, 9, 6...these got a lot tougher every set
C: 65#-15, 70#-15, 70#-14...these got tough at the end too.

A: DB Rev Lunges from 4" step altn'g legs; 18-20 total; rest 3 min X 3
B: GH raises X 8-10; rest 90 sec X 3
C: Slow & controlled toes to bar X 6-8; rest 2 min X 3.

A: Used 25 lb DB's....20 reps all three sets
B: 10 reps all three sets...these were tough but getting easier than a month ago.
C: 8 on all three sets....these didn't seem bad at all..probably could have done 10 each set.

A: Clean Pulls @ 120% of 1 RM Power Clean; 2-3 rest 3 min X 4
B: Power Clean 3,3,3,3; rest 3 min b/t sets
C: KBS 1.5p; AMRAP in 30 sec; rest 2 min X 3
D: DB Ext Rot @ 3010; 8 reps/arm w/15#; rest 1 min b/t arms X 3

A: Started with 120% which was 185-3...didn't seem like I was really pulling it that high so I went down in weight.  Used 155-3, 175-3, 175-3.  Talked to the all knowing Magner when he got there and he told me next time to stay with the 120% and realize that I am not going to get much higher than my waist with it but just work that initial pull.
B: 135, 135, 140, 140
C: 15, 15, 15
D: These were doable...not too tough or easy the weight seemed good.

A: Bench Press - 1 Rep Max
B: Power Clean - 1 Rep Max
- Compare A + B. Are they equal?
+
500 meter row for time

A: 160
B: 155
5 lb difference between the two
500 m row - 1:45

6 sets hard:
3 tough Dead Lift @ 22X1
Rest 0 sec
Airdyne 30 sec max effort
Rest 6 min

DL - used 245 first set, then 250 for the next four sets, 255 on last set
30 sec on air dyne at max effort sucked!!

Left for the Keys in the afternoon on Tues the 7th.
Did a WOD in the fitness center at Hawks Cay Resort on Wed the 8th.  It was Phyllis's 50th Birthday so we did a special WOD for that.

Single Leg DB Dead Lifts @ 20X1; 12 reps; X 4...used 35lb DB's
10 min easy pedal on stationary bike
AMRAP burpees in 20 sec; 40 sec walk rest; X 5....got 9 on all sets
50 walking lunges
50 jumping jacks
50 flutter kicks
50 air squats

Thurs the 9th we did a 30min easy jog.

Friday the 10th we got back from the keys and I did the posted squat WOD

Work up to a tough single - 205lb
Then AMRAP in 6 min at 90% of the above...185lb for 27 reps

These were really tough after a long 3 days in the keys of eating poorly.

A: Front Squat - X 3; rest 2 min X 4.
B: Rev Sled drag - 60 sec; rest walk 3 min X 4.
C: Toes to Bar - As many unbroken reps as possible; rest 2 min X 5.

A: 115, 125, 135, 145
B: 125#
C: 17, 13, 11, 10, 10


Felt pretty good today - probably could have done more on the front squats.  Toes to bar wore me out at the end.

5 sets at high effort:
Row 150 meters
15 KBS 1.5p
Rest walk 2 min b/t sets

Two min rest went by quick.  wasn't able to go unbroken on the KBS on sets 3 and 4.

Burgener Warm Up X 3. Rest a few min b/t each
+
A: Power Snatch X 2; rest 2 min X 3. Do not need to be touch and go
B: OHS - controlled 5-7; rest 3 min X 4.
C: TGU - 30 not for time.
D: Sand Bag Half Moons X 8; rest 90 sec X 3.

A: 85, 85, 90
B: 45-7, 65-7, 75-7, 85-7
C: TGU only used 30lb...needed to get them done fairly quick to get out of there for a meeting.
D: Used one sand bag...Magner was watching as I was finishing the last set and said I could probably do two sand bags.  Tried two sand bags and did four more reps.  Next time I'll use two bags.

The snatches and OHS felt hard today.  I think I need some rest days ...been hitting it pretty hard for the last two weeks.  I'll be working over the weekend so I'll take two days of rest.

A: Back Squat - 6, 4, 2; rest 3 min b/t sets
B1: Ring Dips Strict + 20# @ 30X1; AMRAP; rest 20 sec
B2: Goblet Squat 2p @ 30X1; 8-10; rest 3 min X 4
+
AMRAP Burpees in 20 sec; rest walk 30 sec X 6

A: 155#, 185#, 205#....squats didn't feel good today...they felt really heavy....I'm pretty sure I can do more weight but wasn't feeling it today.
B1: 4, 4, 4, 4....these were tough with the 20#
B2: 10, 10, 10, 10...legs felt fine but arms got tired of holding the KB
+
Burpees - 9, 9, 9, 9, 8, 8....as usual these sucked!

SWAT Training today.....so PT was a 30min seal grinder warm up.  Followed by a partner WOD of:
15-10-5 of: Burpees/situps..then about a 500m run
                   Walking lunge/pull ups...then run again
                   Bear crawl/push ups....one more run.

While one partner did the exercises the other partner had his rifle in the up position maintaining cover.  Once both did the first set of exercises they ran together and so on for the other exercises.

Didn't feel too bad....it wasn't easy but it wasn't too hard either.  On a  positive note I was able to pass Magner on the last run and finish before he did!!  However if I hadn't sprinted up behind him without him knowing and passed him right at the end the results would not have been the same.