Mr. Stranger

Monday Jan 8 2018


Get yourself signed up and those teams signed up for the 2018 Aurora BayCare Ice Bowl and get in on the fun! It's going to be a great weekend of competition and good old fashioned sweaty fun!
Have a great Monday and don't forget to get that mobility done on the daily. 
1.) 3 Back Squat @ approx 80% Every 3 minutes for 15 minutes 
2.) Mr. Stranger
14 minute AMRAP 
30 cal Row
25 Power Snatch 75/55lb
Note: no dropping the bar above your head. 5 Burpee penalty if dropped from above head. 
*3.) Every 2 minutes for 10 minutes:
10 Power Clean & Jerk 115/85lb
25 Double Unders
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*5.) Unbroken Conplex adding 1 rep to each movement for 10 minutes
1 Chest to Bar Pull-up/ 1 Toes to Bar/ 1 Bar Muscle Up 
2 Chest to Bar Pull-up/ 2 Toes to Bar/ 2 Bar Muscle Up 
3 Chest to Bar Pull-up/ 3 Toes to Bar/ 3 Bar Muscle Up 
4/4/4, 5/5/5,...........
Note: after each set come off the bar and continue until failure upon failure restart at 1's
*6.) 25-20-15-10-5
Weighted Hip Extension 25/15lb
5-4-3-2-1
Muscle Ups
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25's on a bar sit on your butt and roll
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Justin Peterson15d

Can I just drop the bar from overhead so I can take the Burpee penalty to row less?

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2+13 ps icky
175 bs. MU practice
2 + 1 cal
35#, squats 85-35 knee didn’t feel good 😩, deadlift 5x3 @115, hip extensions and muscle up progressions done, 100 cal air assault, accessory work
2+20cals RX
130# BS DL EC @150# Hip Ext/MU (prog) ec & some bro lifting.
2 rounds and 2 cal. 115 BS
25 TTB instead of snatch
3 rounds and 2 cals.
BS 205
2+15 PS RX
140# BS
2rds+8Cals #75
#245 BS
2+23 Snatches
315# BS
2 + 14 snatches
140# BS
2 + 20 cal 275 bs
Allllll of the accessory work
2-0 Hammy
Rehab day #1. Did 4:15 class. Push press @ 125#. Assault bike 20 cal sprint w/ rest equal to time for 20 cal.
2 + 13 snatches
150# BS; shoulder mobility
155# BS
2 + 6 Snatches
BS@245#. EC-worked on DU
3+ 8 snatches hip ext mu ec pc+j du ec
Rest for the crabby shoulder
Allllllll of today looked fun.
3 + 6 cals 65#
205# BS
245# BS
3 + 5 cals
BS to 235#
2+30 cal
45# PS from hang to protect shins. 165# 3X5 BS
3 + 19 calories
BS at 300
Almost 2 rounds 21/25 Snatch 55#
Woof still battling this damn sickness... 135# BS
185# BS
2 + 1 PS
BS 235#
2+23 p.sn RX
125# bs
2 + 26 cals
Slow rower, bad snatcher.🤷🏼‍♀️ BS @140#
Back squats @ 165#
3 rounds
BS 200#, MU work, PC&J and DU, hips to rings/hips to bar, hanstand walks and pistol squats
2 + 8 PS RX
170# BS
2 + 20 Snatch
BS 185, Clean/Jerk DU complex, Deadlift 235#, + mobility
3 + 11 Snatch, Rx.
190# BS
3 + 5 snatch
BS @ 340#
4 rounds + 16 cals
First round snatches: 13,12 / Second through fourth round snatches: 10,8,7 / 5x3 HBBS @ 305# / *5.) Practiced transition from T2B to BMU. I was able to get the (singles) complex unbroken with some extra kip swings, but I definitely need more practice!
3+ 28 cals. 405 BS
I’m really bad at math
3+16 snatches
BS 205. DL 255. CJ/DU E2OM. BMU/HS/HS Walk work.
2+ 20 cal RX
Bs # 150 E.C. DL #130
165# BS
3 + 568 meters/sec😏
2+15 PS
190# BS
2 rounds plus 22 cals. BS 105#
Just felt cashed & my knee was pissed too.
3 rds + 10 snatches
300#
3 + 4 cal
2 + 24 cal, 25#
BS ^ 150#
245#