March 30 Workout

Renegade Rows 10-1 44k (r/l) =55 total each side
Overhead Walking Lunge w/24k right =15 yards ~7 each side
Pushups 10-1 PPU 2 reds = 55 total
Overhead Walking Lunge w/24k left = 15 yards ~7 each side
~140 total lunges/300 yards

March 29 Workout

Bent Press r/l 97# x10
One arm pullup r/l o/u x5

D-ball carry 4 laps alternating between 30# and 50#

Elver 8 laps 19:06 left every 2:30.

March 28 Workout

Practice

5x10 yards handstand walking
Kipping Pullups 18,13,10,9,10
Pistols 3x5, 1-leg deck squats x5, 24kx5
Doubles ~50 fx3 ~20 bx2

March 27 Workout

No running, maybe Thursday

Press 95x5 Pullups 45x5
Press 115x5 Pullups 55x5
Press 135x5 Pullups 65x5
Press 150x3 Pullups 70x5
Press 150x2 Pullups 80x5

Deadlift 185x5,275x5,325x2,365x1

March 26 Workout

100 60# D-ball cleans 25/20/15/15/15/10
200 yards PW Crawl ~25x8
4 laps around building
100 offset body rows feet on box (50r/50l)

March 24 Workout

Presses 20k's x5 Pullups 20k x5
Presses 24k's x5 Pullups 24k x5
Presses 28k's x5 Pullups 28k x5
Presses 32k's x4/1 Pullups 32k x5
Presses 36k's 5x1 Pullups 36k x3/2

Yoga class

March 23 Workout

20 Pullups
20 Situps
Run around the Building
20 PPU Pushups 1 Red

x5/~29:00
Pullups 20,20,14/6, 12/7/1, 8/5/7
Pushups 20,10/10,10/10,10/5/5,10/8/2

March 21 Workout

Lots of attempts to push press 44k's, 40k's
6x3 w/90# d-ball presses -poor
6x3 w/90# d-ball cleans near wall

PW Crawl w/20#
40 yds/30 yds/20 yds/10 yds
PW Curl
20-15-10-5

March 20 Workout

Elver Hill 7x/19:30 3:00 in between

March 19 Workout

Card Deck

Divebombers
Body Rows
Split Squat Jumps
Swings w/44k

March 17 Workout

X-World
Jerks w/ 24ks 34 in 1:51
Snatches w/ 24k 39/41 in ~5 minutes

D-ball cleans 100# 29, 30*

March 16 Workout

Static Hold (5-10sec) -> Dynamic Movement (5-10 reps)

Incline Plane weighted -> Plyo Pushups
Pullup Hold at 90 degrees -> Clapping Pullups
Wall Sits -> Jump Squats
Forward Flexion w/ C-band -> 20k's Double Snatch

5x thru

March 15 Workout

Jump Rope Doubles 1000 in 31 minutes
about 900 forward/100 backward
Forward in sets of 40s/60s/80s and one set of 100

March 14 Workout

20/15/10/5

Body Rows Feet on Box
Hanging Leg Raises (10/5/5, 8/7, 10, 5)
Box Jumps 42" (not straight thru)
Dive bombers

March 13 Workout

yoga Class

10 mile bike ride

March 12 Workout

Clean/Squat/Press/Pushup/Row

w/24k's w/Chad 1:1 rest intensity high
10-9-8-7-6-5-4-3-2-1 55 Total
23 minutes
Snatches w/24k 20 rpm 40/40
Jerks w/24k's 25
Snatches w/24k AFAP 17,17 ~30 seconds each

March 11 Workout

Run 3 miles 21:50

March 10 Workout

Snatch w/24k 40r/40l 15 rpm
Jerks w/24k 20
LC w/32k 5

Yoga class

Snatch 95, 135,
Clean and Jerk 145, 185

Back Squats 185, 235, 285

Snatch Pulls 95, 145, 165, 195
Lots of fails Snatch 145, Clean 185

March 9 Workout

10 Alligator Plyo Pushups
150 Jump Rope Forward
10 Pullups (kipping today)
150 Jump Rope Backward
10 Jump Lunges
150 Jump Rope Forward
10 Box Jumps 42"
150 Jump Rope Backward
------
3x/30 minutes
Additional round of 10 Alligator Pushups, 1 pole climb to ladder, 10 Jump Lunges, 10 box Jumps

Total
900 Jump Rope Forward/900 Jump Rope Backward 1800
40 Alligator Plyo Pushups
30 Pullups
1 Pole Climb
40 Jump Lunges
40 Box Jumps

March 8 Workout

Snatches w/24k 40r/40l 15 rpm ~5:40

1-arm Pullup w/15# assistance o/u/l/r x5
10 yards Handstand Walk 2 unbroken

March 7 Workout

100# D-ball cleans
30 x2
D-ball press 9
D-ball squat 9
D-ball clean-squat 5
D-ball squat-press 5
D-ball clean-squat-press 4
32k kb clean-press 3
32k 1-arm clean-press 4r/4l

Jerks w/24k's
30x2 fast
w/36k x10l/10r
w/32k x15l/15r

Tuck Planche Hold 7s/8s/4s
Tuck Front Lever Hold 50/10

March 6 Workout

Yoga class

Snatch w/24k 16 rpm
~44r/40l

Elver 6 in 19:45

March 5 Workout

1-arm pullup w/20# assistance o/u/l/r x5

March 4 Workout

15/15
Pushups 15s for first 5 sets, finished w/75 more for a total of 150 in ~6 minutes
Body Rows 3s = 30 total
Jump to 18" w/ purple PJ 6s with 10 extra at end => 70 total

GS Swings 30l/30r/15x4 for 5 minutes total
44k 20/20
40k 20/20
36k 20/20
32k 20/20
Rest got longer than 15s as weight got lighter

Jerks 1-3 minutes between sets
w/24k's 19 10 rpm
w/24k's 15 12 rpm
w/24k's 15 15 rpm
w/24k's 20 20 rpm
w/44k 1,1,1,2 l, 2/3 r
w/40k 2/3 l, 5r
w/36k 5/3 l, 8r
w/32k 13l, 13r
Total 69 double/31 single (each arm) =100 total

Rack hold w/24k's 1:00+

March 3 Workout

Swings w/24k 48r/48l ~6:30 15 rpm
Swings w/32k 23r/23l ~3:00 15 rpm
Double press w/40k

Front Lever Tuck Hold 1:00
Tuck Planche Hole 12,11,13,11,13

March 2 Workout

Handstand Pushups with yoga blocks 6x3
Front Squats w/40k's 4x3, 3x2
Deadlift w/44k's r/l 6x3 (on each leg)
Rope Climb 9 trips

March 1 Workout

Snatches 42l/31r ~6 minutes +11r

Jerks w/24k's 2x12

Clean and Jerks w/40k 10 minutes 72 reps 35/37 +5/3
Sets were 2s/3s