Big Day

A. 14 Min OMEM

Odd 3 Power clean @ 75kg

Even 3 HSPU

B. 6 Power Clean @ 60kg

6 Ring Dips

C. 14 Min OMEM

5 Burpees

5 KBS @ 32 ( 32 was programmed I didn’t have one so I had to use 36kg)

I got all set out as above. I thought the last one would give me the most trouble



3 Rounds for Time

400m Run

7 MuscleUps

Time = 13:59


Broke my M/U into 3/2/2 each set allowing enough rest to ensure no failed attempts

Huff & Puff

A1. Snatch deadlift 5, 5, 5, 5; rest 1 min
90kg across. Tried to lift in the same manner as if I were snatching this thing.
A2. Strict press 5, 5, 5, 5; rest 10 seconds
A3. Amrap hspu in 90 seconds x4; rest 3 min
Shoulders were fried to attempt handstand PU. failed a couple of attempts. Still feeling effects of Tuesdays 100 push press. Had nothing
10 min amrap:
15 power clean 95#
30 double unders
4 rounds + 5 PC
Forearms towards the end found hard to grip the bar. All doubles except last set were UB

Row Repeats x 10

Row 500m @ 85% Rest 2 Min X 10


This was one of the more challenging sessions I have done. Only you and a concept 2. First 4 were all with 85% pace then a little accumulation of lactic acid started to creep in. By this stage the percentage of effort was a little more around the 90% mark. The last 3 were achieved but felt as though they were getting close to a max effort. Great Aerobic session.

Ave 1.51.4

Sleep 7 hours
Breakfast – 3 Chicken Kebabs and left over sweet potato mash.
Lunch – chicken salad & small tub of fried rice
Dinner – BBQ Chicken and paella + a few lollies whilst filling loot bags for my daughters party

MU Success &

A. Squat snatch clusters×3; rest 15 seconds/rest 3 min
All sets at 55kg. Wanted to get all neater looking sets. My speed underneath the bar  feels slow.
B. Speed back squat (Jumping W/ 30% 1 RM) 3 reps on the min for 12 min
@ 52.5kg
C. Weighted chin up 2, 2, 2; rest 2 min
36, 38.5, 41 (New PR previous best was single a 41 now hit a double at 41kg)
D. Muscle ups; 2 on the minute for 10 min
All sets UB. Was super pleased with this.
Sleep – 6 Hours pretty good. Slept straight through
Breakfast – Breakfast Wrap w/ bacon, egg, avo, beef, tomato
Lunch – Beef mince and beans
Dinner – Lamb shank and sweet potato mash with carrot and pumpkin.

Burpees Suck – They are good for you right?

On the min for 12 min:
Odd- 3 power clean @70% 1rm @ 77kg Success
Even- 3 hspu Success UB
On the min for 12 min:
Odd- 6 power clean 55% 1rm @ 60kg TNG
Even- 6 ring dips UB
On the min for 12 min:
2 power snathc @70% 1rm @ 50kg TNG
Focus was trying to get taller in my clean before go onto my toes. Felt better. The 2nd 12min took a bit more Gas out of me as I was TNGing
For time:
Run 1k
100 push press 35kg
50 burpees
Defo need to build more capacity for Burpees. These smoked me
Run I came in at 4:47 and felt comfortable at about 85%. Did 20,15,15,15,15,10,10 Came off the bar at 10:37 Could have prob got a bigger first set or stayed a 5 x 20UB Wasn’t sure on a tactic to begin with not sure why I didn’t employ an 85-90% strategy as I would have saved some juice for burpees on back end. Burpee sets were done as 9,6,11,8,5,11
It’s getting ridiculously hot not in OZ where I’m from with Temps in the 30’s or 100F in US terms. I going through about 2 litres of water just during training.
Sleep – 5 1/4 Hours straight through but I know not enough.
Breakfast – Bowl of Cereal, Black Coffee,
Snack – Iced Coffee
Lunch 1.5 Cups of rice with 2 x cans of Tuna and beans
Dinner Taco Tuesday – Ground beef mince, avocado, tomato, lettuce, cheese.
As mentioned above one of the most noticeable changes is that my water consumption has gone through the roof.