Achieving God Mode

[samoth2]

ohemgee look who it is! I'm weighing around 77kg at the moment. Still slowly dropping weight. Down 11kg so far! How is your lifting going dude, are you still logging somewhere? I'm out of the loop.

So thin! My weight is ~83kg in the morning.
Lifting is going well. I benched 110kg x 2 and squatted 172.5kg x 2 recently, both quite easy.
I have also started lifting equipped and did my first meet back in November in some loose equipment (none in deadlift). Next meet is in May, where I hope to hit 250kg, 150kg and 230kg.

I am logging on a Danish site at the moment: http://www.bodybuilding.dk/log-v3-t73786-210.html
It should be possible to understand what most of the lifts are. If not you can just watch the pretty videos

[Jab1]

Warmup:
box jumps, empty bar work

Snatch:
20 x 2
40 x 2
50 x 1
55 x 1
60 x 1 - this was my best feeling rep of the day
65 x 1
70 x 1
75 x 1 - PR
80 x 1 - PR accidentally power snatched it and had a very awkward catch. Got too psyched up!
85 x 1 - PR managed to drop under this
90 x 1 - PR kind of a power snatch still lol
95 x fail - did not commit to dropping under but the bar was easily high enough
So happy with this! First time ever maxing on snatch and hitting 90kg relatively easily is very satisfying. Also good is knowing that I had plenty left in the tank once I’ve sorted out my technique and got used to snatching heavier weights.

Clean & Jerk:
60 x 1 - lol this felt like an empty bar
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1 - PR for this bodyweight
115 x failed jerk
115 x failed jerk
Well last time I hit 110 for a clean and jerk I weighed about 10kg more than I do now, so this is technically a PR for this bodyweight. Still somewhat disappointed not to get more but I guess the snatch took more out of me than I thought. 115 is a PR for cleans and didn’t feel too difficult. I failed the jerks because my technique sucks with heavier weight.

Final Result:
90kg Sn
110kg CnJ
Total: 200kg


WOD - 7 minute AMRAP
5 KB Swings 32kg
10 Doubleunders
10 KB Swings 32kg
20 Doubleunders
15 KB Swings 32kg
30 Doubleunders
20 KB Swings 32kg
30 Doubleunders
Didn’t quite manage to finish 40 doubleunders on that final round, but pretty pleased with how this went. Lungs and shoulders!

Notes:
Felt pretty great today. SO pleased with how the snatches went. Really excited to see where I can take it once my technique improves. Somewhat disappointed with my CnJ but I shouldn’t be, I still PRd and again have loads of room to grow when technique catches up. The WOD felt fairly solid, didn’t take too long to recover either. And the doubleunders are way easier since dropping weight.

[Jab1]

So thin! My weight is ~83kg in the morning.
Lifting is going well. I benched 110kg x 2 and squatted 172.5kg x 2 recently, both quite easy.
I have also started lifting equipped and did my first meet back in November in some loose equipment (none in deadlift). Next meet is in May, where I hope to hit 250kg, 150kg and 230kg.

I am logging on a Danish site at the moment: http://www.bodybuilding.dk/log-v3-t73786-210.html
It should be possible to understand what most of the lifts are. If not you can just watch the pretty videos

Nice stuff dude, getting stronger! How come you've gone to the dark side of geared lifting? Squats still look beautiful as ever.

[Jab1]

Lifts from Wednesday:

[samoth2]

Nice stuff dude, getting stronger! How come you've gone to the dark side of geared lifting? Squats still look beautiful as ever.

I changed clubs to a bigger one where lots of the members are lifting equipped, so it seemed like a natural thing to try.

[Jab1]

I changed clubs to a bigger one where lots of the members are lifting equipped, so it seemed like a natural thing to try.

Makes sense, dat peer pressure. Does it carry over at all to your raw strength?

[Jab1]

1. Snatch
Aiming for 5 x 1 across at 90%
40 x 2
50 x 1
60 x 1
70 x 1
80 x 1,F,F
70 x 1
80 x 1,1,1
90% for me is 81kg, went with 80. The first single at 80 felt amazing, then I seemed to just lose my nerve or something and bolloxed up the next two. Went down to 70, then back up to 80 and finished off pretty strong. Was dropping under the bar reasonably well.

2. Clean and Jerk
5 sets of: Hang Squat clean and Jerk + Squat Clean and Jerk
Complete one CJ from the hang drop the bar and quickly complete another full CJ from the ground.
60 x 1 (1 = one full complex)
70 x 1
80 x 1 x 5
Didn’t go heavy on this as I have never done complexes before for the CnJ. Felt very easy/fast but I got out of breath lol. I tried focusing on dropping under the bar on the snatch.


3. Back Squats
EMOMx10 - 1 back squat, across
140kg

4. Gymnastics Benchmark
60 Alternating Pistols for time
Time: 6:30
Holy **** my quads were pumped/wrecked after this.

5. Metcon
10.9.8.7.6.5.4.3.2.1 for time of:
Unbroken Squat Cleans, 40kg
Burpees over the bar
Time: 16:08.07
Well this was made very difficult coming after the pistols. My quads were destroyed, and having to do the cleans unbroken meant a. I scaled down from 60kg and b. I took loooots of rest and was appallingly slow as a result.

Notes:
First day for me doing Competitors Wod by Ben Bergeron. My quads feel destroyed, my conditioning sucks/I was slow, but otherwise the volume of this felt great and it was a lot of fun. Looking forward to seeing how I do with this.

[samoth2]

Makes sense, dat peer pressure. Does it carry over at all to your raw strength?

I believe there will be a big carry over. After all it's only single ply, and in the IPF it seems like the guys who lift most equipped are also the guys who lift the most raw.
Apart from peaking most of the training will also be aimed at improving raw strength, so I don't believe that I will have to "sacrifice" raw strength for equipped.

[Jab1]

Yesterday's workout:

1. Sprints
5 shuttles of: 10 yards and back three times
1. 15.09
2. 15.32
3. 15.00
4. 14.84
5. 15.00
This was supposed to be 10 yard and back followed by 20 yards and back, but didn’t have space at the box. As a result I had 2 extra turns for each shuttle drill and was slowed a little. On the third drill I realised that I went faster by using longer strides rather than shorter - interesting.

2. PULL
5RM Sumo Deadlift
60 x 1
100 x 1
120 x 1
140 x 5
160 x 5
Not even close to being a true max, but this is my first time trying sumo.

3. Rowing
10x250m, :30 rest
Row intervals:
1. 58.2
2. 58.5
3. 59.4
4. 58
5. 59.3
6. 1:01.8
7. 1:00.4
8. 58.3
9. 1:00.5
10. 50.8
So, obviously I didn’t pace myself properly given that last 250. But actually this went pretty well.

r787
Total time: 9:45.1
2500m

4. 20 Rep Benchmark
20 Rep Max Bench Press
20 x 5
60 x 5
80 x 1
100 x 1
80 x 12,3,3,2
Fail. Just totally ran out of juice. Did the rest of the reps after a few breaths.

5. METCON
15-12-9-12-15
KBS, 32kg
Box Jumps, 24
Toes-To-Bar
Time: 18:09
Surprisingly my breathing in this felt okay. I went pretty slow however because I didn’t feel confident doing these moves while very fatigued. Focused on getting them done properly instead. Felt okay afterwards.

[Jab1]

I believe there will be a big carry over. After all it's only single ply, and in the IPF it seems like the guys who lift most equipped are also the guys who lift the most raw.
Apart from peaking most of the training will also be aimed at improving raw strength, so I don't believe that I will have to "sacrifice" raw strength for equipped.

Yeah that makes sense. Seems a lot of the strongest people have dabbled in single ply too.

[Jab1]

Friday 14th:

1. Pulls
4x6 Good Mornings
60kg across

2. Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups
Completed the round of 6 + 2 power cleans (23 power cleans, 21 muscleups)

SESSION TWO
1. Odd Object/Movements
3x 200m Farmers Carry, 70/53
2 minute rest between sets
I did:
32kg x 60m
32kg x 40m
Box was way too busy to get any more in

2. Rowing/Core
50 GHDSU
2k Row 8:46
50 GHDSU
Did the sit-ups in sets of ten. Row was slooow. Had no energy.

Notes:
Ate at Ikea before this workout - do not do that again! Felt sick and had no energy all workout. Oh well, got almost all the work done.

[Jab1]

And today... Today was just brutal. Ouch. But, I am actually really pleased with my energy this morning and how my body held up (excluding my hands).

1. "Barbell Hell"
With a 15 minute running clock...
2 Minutes of max rep Snatches - 10
2 Minutes of max rep Thrusters - 8
2 Minutes of max rep Power Clean - 12
2 Minutes of max rep Front Squats - 10
2 Minutes of max rep Back Squats - 10
1 Minutes of max rep Snatches - 5
1 Minutes of max rep Thrusters - 5
1 Minutes of max rep Power Clean - 5
1 Minutes of max rep Front Squats - 5
1 Minutes of max rep Back Squats - 5
Guys use 60kg
You can rest anywhere except with the barbell on the ground. The snatches and cleans must be touch and go. If the barbell comes to rest at any point during the 15 minutes, you must complete 10 dead lifts before continuing.


So, I did this without the penalty for putting the bar down. I’d have had to use an empty bar otherwise, I mean really, wtf. I managed 75 reps, averaging 5 per minute.

REST AT LEAST 2 HOURS

2. "GymNasty"
All of the following for time:
12-9-6 of: Strict Pull ups and Strict Ring Dips
12-9-6 of: C2B pull ups and Kipping Ring Dips
2 Rope Climbs
12-9-6 of: Strict HSPU and Pistols (round one is 12 left and 12 right, 24 total, no alternating)
12-9-6 of: Kipping HSPU and Alternating Pistols (round one is 6/side alternating every rep)
2 Rope Climbs
12-9-6 of: Muscle ups and Burpee Box Jumps, 30/24
12-9-6 of: Bar Muscle ups and Burpee Box Jumps Overs, 24/20
2 Rope Climbs

Didn’t do the rope climbs, box was too busy and couldn’t get to them. Only managed one bar muscle up - my hands were so sore I couldn’t hold on to the bar any more.

[Jab1]

1. Snatch
EMOMx16:
65kg x 2,1,2,2
75kg x 1,F,1,1
80kg x 1,1,1,1
70kg x 2,2,2,2

2. Clean
100 x 1,2,2,2,2

3. Back Squats
100 x 4
120 x 4
Stopped it there as I could feel my glute acting up again. Don’t want to be dealing with that again...

4. Gymnastics Benchmark
Max Strict Parrallette HSPU head to floor
Managed 3 strict reps on parrallettes.
Then did the 10x2 strict on 15kg plates which is about a 3" deficit.

5. Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 Front Squats
50kg on the bar

Every minute on the minute, stop where you are and complete 5 burpees.
Time: 15:17

Notes:
Need to eat more before workouts!

[Jab1]

1. Sprints
10 metre shuttles x 6

2. PULL
5-4-3-2-1 Unbroken Heavy deads, you choose the weight
160 x 5
170 x 4
170 x 3
170 x 2
170 x 1
My glute is still being a bit funny so didn't go heavy.



3. Rowing
5x1000m, 3 min rest between intervals.
Total time: 20:27.3

1. 4:08.7

2. 4:06.0

3. 4:07.9

4. 4:10.8

5. 3:54.0
Relatively pleased with my consistency, had a bit more in the tank too.

4. 20 Rep Benchmark
20 Rep Max Jerk
60 x 13,7
Fail. Legs were done in after rowing, abs were tired too. The final 7 were done after about 5 seconds rest. Technique needs improving as does muscular endurance on these.

5. METCON
Tabata of:
TTB: 7,6,5,5,5,3,5,7
BJ Burpees: 5,5,5,5,5,5,5,5
Row for Cals: 3,5,5,5,6,6,7,7
DB 1-arm Snatch 70/50, alternate hands every :20 interval
Total of 127.

Cut the DB snatch due to time/tiredness.

[Jab1]

AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU
Score: 142 (finished 22SCT)

[Jab1]

1. Pulls
8 x Deadlift complex, climbing
One full rep consists of:
3 pulls to knees
2 pulls to mid thigh
1 full dead
I went:
100
100
120
130
140
150
160
Lost count, but 160 was a pretty good top set anyway.

2. Metcon
AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155
Score: 88
I did 20 in the first minute and 18 in the last, 10 on the others. Could have gone more, but didn’t have much time and needed to get the next workout in.

3. Odd Object/Movements
3 RFT:
25 cals on airdyne
50 foot monkey bar
50 foot handsand walk
Did not do this for time. Instead of monkey bar swings, I made do with a single 10ft long bar and went hand over hand along the length and did 5 lengths. Handstand walks I managed all of them unbroken, very pleased!

Notes:
Didn’t have enough time to do the rowing. Felt really good today, and although I was supposed to take lots of rest between each segment I got this all done in an hour.

[Jab1]

Yesterday's workout is beating me up hard today!

With a 25 minute running clock...
1. 100 Pull ups for time or AMRAP 5, which ever comes first.

At the 5 minute mark...
2. 80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.

At the 10 minute mark...
3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.

At to the 15 minute mark...
4. 40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

At to the 20 minute mark...
5. 1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.

I did:
1. 86
2. 80 (woohoo)
3. 36 (ouch)
4. 19 (oouuuccchhh)
5. 850m - very pleased with this!

[Jab1]

1. Snatch
EMOMx16
First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80%
Remember, focused practice. Don't grip and rip today - move better.

I went:
65 x 1,2,2,2
75 x 1,1,1,1
80 x F,F,F,F - ****
70 x F,F,F,1 - ************
This did not go well today. Had no trouble getting under the bar, just couldn’t hold it.

2. Clean
Work up to a heavy set of:
Hang Squat Clean + Squat Clean + Jerk

I went:
70
80
90
95
100
This felt really hard… The hang squat clean was surprisingly easy, and 100 is a PR. But then the squat clean + jerk was just crap.

3. Front Squats
6x4 across

I went:
100
110
120
110
110
110

4. Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

1. 9 minutes - FML
2. 8 - FML

Notes:
Head cold & headache really spoiled my mental state for this workout. Fatigued and sore lats/biceps ****ed with my snatch and the metcon. Other than that, this went well.

[Jab1]

1. Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.
Done. A very makeshift set of hurdles which were all quite low so I just jumped as high as possible to make up for it.

2. Gymnastics Benchmark
Max rep Parallette HSPU
4 strict - 1 rep PR
Then I tried learning to kip and did:
1
1
1
1
3
2

3. 20 Rep Benchmark
20 Rep Max Snatch - Power or Squat allowed. TnG every rep, no dropping. You can rest overhead but not at the hang or on the ground.
30kg
Man, this sucked. I nearly went for 40kg but I realised that was ego talking and took it down to 30. Tough.

4. METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 135/95
30 Double unders after every round of thrusters.
I set a time limit of 10 minutes and managed to complete the round of 7, which is at least half way. Then I completed the remaining work in my own time, doing the thrusters unbroken.

[Jab1]

1. Metcon
1,000m Row
30 HPC, 135/95
30 C2B Pull ups
Time: 9:45

Row in 3:40.9, HPC by 7:00.
Forearms absolutely dead from this! Really pleased with how it went though, did better than I thought I would on everything.

2. EMOMx10
Odd: 3 Back Squats, 100kg
Even: 3 Muscle ups
Took this pretty easy, squats were feeling rough today.

3. Work Capacity
10 minute Airdyne for Cals - go hard, but not all out.
No Airdyne so rowed again, managed about 116 calls I think.

[Jab1]

1. Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55
Score: 218
Completed four rounds, plus 30 doubleunders + 8 snatches. Biggest limiting factor by FAR was my grip/forearms. They were so pumped I could hardly hold on to anything! Rest of my body felt fine. Lungs were burning a bit though.

2. EMOMx10
Odd: 6 Front Squats, 80kg
Even: 1 Rope Climb


3. Rowing/Core
10 rounds of: 250m Row, :30 second rest between sets
10x250m/:30r
56.8
55.4
54.4
57.1
55.6
57.8
55.9
53.1
Really pleased with my improvements on this from last time, especially coming after 2 conditioning type workouts.

[Jab1]

1. Back Squat
7x2 Low Bar Box Squat - set box up just below parallel. Keep shins vertical throughout movement. No "plopping" onto the box, slowly absorb it.
100
120
140
140
140
140
140
Low bar feels all kinds of awkward to me. Felt strong, nice getting some heavier overload on the old skeletal system too. Could have gone a lot heavier strength wise, but the movement fell awkward and I didn’t quite trust the box I was using.

2. Jerks
7x2 from blocks - drop from the top and reset from the blocks.
No blocks, so just did singles:
60
80
90
100
100f
100
That was it, felt pretty rough during these.

3. Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 20lbs
Power Cleans, 60kg
Time: 15:32.82
Did this with my mate Calum. A total of 75 power cleans at 60kg, nice. All wall balls alternating in 10s unbroken. We did the cleans in singles, taking turns, otherwise no rest. This actually only started getting hard in the last 10 or 20 reps.

[Jab1]

1. Snatch Ladder
1 rep EMOM
Men start with 85kg and add 5kg every minute for as long as possible.
I started with 70kg because 85kg is pretty high for me! I went:
70kg
75kg
80kg
85kg
90kg F
95kg - 5kg PR
100kg F
Then rested for a few minutes and tried again…
100kg
Well, 100kg was not to be today, but 95kg is a PR and I’m pleased with that. Also pretty effectively crushed my fear of getting under these sorts of weights. I brought my grip in a little narrower and felt much more stable overhead. I failed because I couldn’t get under the bar fast enough… Had plenty of height, and video shows I completed the 2nd pull. 3rd pull needs work!

2. Squat
3 rep max Front Squat
130kg x 3 - ties my PR but I’m about 8kg lighter than before
This felt pretty easy actually, probably went too light...

3. Gymnastic Benchmark
50 Strict Handstand Push ups for time
Time: 10:35
Sloooow time. Started with too many reps and shoulders burned out quickly.

4. Dynamite Kid
3 RFT:
10 Muscle ups
5 Squat Cleans, 225/155
Time: 18:38
Also slooow. This was not really a metcon for me… I’ve never done this many cleans with 100kg in a strength session and I was a tad nervous at doing them under duress so took my time.

Notes:
Felt really good today, felt pretty strong/rested and I feel like everything is moving forward well.

[Jab1]

1. Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.
Done.

2. 20 Rep Benchmark
20 Rep Max Overhead Squat
40kg x 20 PR
50kg x 20 PR
First time doing 20 rep max on this so went conservative. 50kg felt easier than 40kg, because it warmed me up quite a lot. Quads actually felt like the limiting factor, weirdly.

3. METCON
16 Rounds done with perfect form, NOT for time.
4 Rounds of:
2 Strict Muscle ups
4 Strict Deficit HSPU - 15kg Plates, about 3 or 4” deficit
8 Pistols (4/side)

4 Rounds of:
4 Strict C2B
8 Strict HSPU
12 Super Slow Hip Extensions (2 seconds up, 2 second pause at top, 2 second decent)

4 Rounds of:
5 Strict Pull ups
10 Strict Ring Dips
15 GHDSU

4 Rounds of:
6 Strict Ring Rows - feet same height as rings (2 seconds up, 2 second pause at top, 2 second decent)
12 Strict Push ups
18 Perfect Air Squats

Done. Took about 40 minutes, but I did everything as perfectly as I physically could and all sets unbroken. Felt really really solid on pretty much everything.

[Jab1]

1. Squats
EMOMx10: 1 Back Squat, across.
160kg - PR
Last time I used 140 for this. 160 didn’t feel much harder and my first few sets felt like I could rep it pretty comfortably. Feeling really happy about this.

2. "Gwen"
15-12-9 unbroken reps of Clean and Jerk - You choose the weight. Ideally this is across, but adjust if needed. All reps must be touch and go. Rest anywhere except the ground.
50kg - all unbroken
Holy **** my forearms were destroyed by this. 50 was my aim, and I hit it, so I am pleased. I’ll try and get 60 next time.

3. Burner
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20" - face the box on every jump.
7 KBS, 53/35
Time: 5:55
Did not stop moving and did everything unbroken, I was just really damn slow on the burpees. A fast time for this is about 4 minutes or at least sub 5.

[Jab1]

1. 14.2
For as long as possible:
From 0:00-3:00

2 rounds of:

10 overhead squats, 95 / 65 lb.

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats, 95 / 65 lb.

12 chest-to-bar pull-ups


From 6:00-9:00

2 rounds of:

14 overhead squats, 95 / 65 lb.

14 chest-to-bar pull-ups
Etc., following same pattern.
Score: 116 reps
Managed to finish the first 6 minutes, then got half way through the rounds in minutes 6-9. I broke the pullups up early and often and they stayed strong throughout. The OHS got better as I went on. Biggest limiting factor was my lack of lung power, otherwise felt okay.

[Jab1]

1. Run
8x400 - On the 3 min mark run 400m as fast as possible.
Did not time these but I think they averaged around 1:45. I suck at holding a decent pace over 400. I’m fast over 50, but can’t hold it at all.

2. Barbell
100 Back Squats for time, 135/95 - no racks.
Time: 17.50
Mentally was not up for doing these hard at all today. This time was very easy, I did them really slowly. Meh.

3. Gymnastics
2 rounds SLOWLY of: (demo video)
20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU
Done. Abs are toast!

4. Burner
12-9-6-3 reps of:
20kg GTOH with a bumper plate
Burpees on to the plate
Didn’t time this but didn’t rest at all. This wasn’t programmed for me, but Calum fancied doing a bit of something and I had some energy left so did it with him.

5. Overhead Walk
20kg x 50metres
Shoulders were toasty after this!

[Jab1]

With a running clock...

1. Snatch
EMOMx5: Power Snatch + Squat Snatch + OHS
@60kg
Was not keeping the bar close enough to my body. Felt solid though otherwise.

At the 5 minute mark...
2. Clean
EMOMx5: Power Clean + Squat Clean + Front Squat
@90kg
Weight actually felt light, but conditioning prevented me going heavier. Woo.

At the 10 minute mark...
3. Jerk
EMOMx5: Power Clean + Front Squat + Push Jerk + Split Jerk
@80kg
Well by this stage I was pretty gassed. I also struggle at getting back to the front rack position after a jerk.

At the 15 minute mark...
4. Gymnastic Benchmark
50 Strict Handstand Push ups for time
Time: 9:30 - PR by 1:05
Despite being pretty fatigued, I managed to get these out a little faster.

At the 25 minute mark...
5. 3 RFT:
25 Ring Dips
12 Back Rack Lunge, 80kg
5 Rope Climbs, 15’
Time: 29:00
lol. So it turns out rope climbs are a pretty major goat for me. This sucked. My upper back was super fatigued by the end. Also the lunges were right at the limits of my strength. The ring dips were easy at least.

Notes:
Two things of note from today are to work on keeping the bar close in snatches, avoiding the swinging out. And also to get better at rope climbs!!

[Jab1]

1. Sprints
6 sets of 3-cone drill
Done. Times between about 6.8 and 7.5 seconds.

2. METCON
"Deck of Cards"
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

Time: 28.55
Didn’t rush this, did everything unbroken.

3. 20 Rep Benchmark
20 RM Bench Press
70kg x 20
At least I hit 20 reps this time!

4. Row
5 x 300m, 1 minute rest
1:02.1
1:04.5
1:05.0
1:04.7
1:04.3
This got tougher than I was expecting...

5. Pulls
100 Back Extensions not for time
Done.

[Jab1]

1. EMOMx14
Odd: 1 High Bar Pause Back Squat, 3 seconds at the bottom - 120kg
Even: 3 Muscle ups
Done. Kept this really easy because I knew what was to come, but this actually did feel great. Warmed me up nicely.

Rest as needed.

2. EMOMx14
Odd: 7 TTB + 7 WB, 9kg
Even: 7 PC, 60kg + 7 BJ, 24 - games standards
Done. Almost. Ugh, this was disgusting. I did everything RXed except I only did 5 power cleans on rounds 5/6/7. They were just crushing me.

Rest as needed.

3. EMOMx14
Odd: Row 250m
Even: 1 Squat Snatches 60kg
Done. RXed was 5 squat snatches but I just didn’t have the legs or the lungs for it after everything else. Still, I am very pleased with how the technique on the snatches felt given how gassed I was. Better than when I was fresh on Monday, even.

Notes:
Four weeks ago I would not have been able to even come close to completing today’s work. Particularly the second emom. I am very pleased with my progress here!