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Warmup: Burpees, squats, lunges, ring rows, pushups, situps, TGU's

Bench 10R
12, 16, 19, 22, 25, 28 *PR

"ANNIE"
150 - 120 - 90 - 60 - 30 SU's
50 - 40 - 30 - 20 - 10 Situps

Time: 11:14 Fun workout!
Nice work 6 am!
Warm up/clean drills

Clean
55kgx2x5

Front Squat
75kgx3

Back Squat
116kgx1

Annie
50-40-30-20-10
Double unders
Sit ups

Untimed. Just doing the work. Taking the pressure off of conditioning times and focusing on strength.
Clean find 1RM
60, 70, 80, 90, 100, 110, 120, 125, 128 / 282

Chinups find 1RM
10, 15, 20, 25, 30, 35 / 77

"Annie"
50-40-30-20-10:
double unders + situps
Time: 8:37

Great session!
Bench 10RM 44

"Annie"
150-120-90-60-30 Single Unders
50-40-30-20-10 Situps
Time: 11:28
Snatch 33x1x3

Snatch Pulls 44x2

Annie
8.10
Annie- 11:58 😩
Tues

Jerk 45kgx2
looks like I kinda sprained my hand on Saturday. Backing off of front rack stuff for a bit.

Bench
68kgx3 PR

Squat
121kgxF,1 PR
thanks for the help Anthony . Very happy with this
Squat
90x3, 110x2, 130x1, 145x1, 155x1, 164 / 361 x1

Bulgarian Split Squat
20x10
25x10
30x10x3

5 rounds: 20 wall ball + 2 rope climbs
Time: 7:45

Good session!
Monday:
Warm-up:
Straight arm goblet squats with blue KB x 9
10 OH lunges with 20 kg plate
Couch stretch
Samson Stretch
Back squat warm-up sets: 20x1, 30x1, 40x1, 50x1, 60x1.
Back squat: 68x3, 76x3, 85x2 (racked before last rep b/c right butt muscle was having a hard time under the heavy weight). Rest 5 minutes, then 63x20.
“Annie” 50-40-30-20-10 Double-unders/Sit ups
Score: 7:53.
Front Squat 2RM 65 (PR)

4 Rounds:
10 Deadlifts @ 40
15 Pushups
20 Squats
Time: 6:28
Pause Squats (2s) 47x5

20 Negative HSPUs - 2" Deficit

AMRAP10
Rope Climbs

20