Android 16

Friday Jan 4 2019


1.) EMOM for 7 min
1 Deadlift @ 90%
2.) 3 Rounds
10 Power Snatch 75/55lb
5 Hips to Rings (MU your last rep if able)
REST 3 MIN
3 Rounds
10 Power Clean 95/65lb
5 Hips to Bar (MU your last rep if able)
*3.) 5 Rounds
10 Cal Row as fast as you can
Rest :30
*4.) 5x5 SUPER SLOW descent deficit HSPU 2x45/1x45lb plate
*5.) EMOM 10
6 Burpee Box Jump Overs 30/24"
-Spend any remaining time in plank and go into first burpee of next round from the plank
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9:02 Rx 315# DL
9:50 45# snatch 65# cleans
165# DL I think I finally got the hint. Don’t stop adding weight πŸ˜… bottom line- you won’t die.
9:05. DL 280
3-5 HSPU and 5 strict Pull-ups for 10 rounds. 60 ghd, 45 hip extensions. HS walk practice.
10:03, low rings for last 4 rds (hands not used to being back)
435# DL
435# DL
235# DL. Baby steps. 65# power lifts.
412.5 DL
220# DL. 240# on last round.
205# DL
11:14, 45# PS & 65# PC
240# DL EMOM
325# DL
320# DL
10:08 RX wt
215# DL
DL 265#, Thruster double under team wod, strict pull-ups/pushups/air squats, Box jump/bench EC, T2B/hollow rocks
250# DL
9:32 bar mu's no ring mu's
DL @375# than I worked out with macco
10:00 55 cl, 45 sn. 200# dl.
Crafts with Laura, Emily, Ari, and Brantley. J-term course work.
215 dl/8:03 55/65
130# DL, front squat 55lb and 55lb clean modified rings 10ish PRdeadlift w dead legs πŸ˜‚
? Time (55/65#)
215# dl
MORE cleans and a realllly slow grace
πŸ”₯πŸ”₯Super Hot Yoga πŸ”₯πŸ”₯
4:51.17/1,510 cals according to FitBit.πŸ‘€ N2S: turn it off when done.🀭
? Time 325# DL
Some EC
A second faster than Brad
285# DL’s w/ Christian
10:01, 30# & 35#, ring rows
155# DL