Push press 10 minutes build to tough single: 3-3-1-1-1-F-F @ 65-85-105-115-125-130-130

Front squat, 30X1 tempo: 2-2-2-2-2 @ 85-105-125-135-125

Turkish getup 10 per side (I stopped after 9 on R, 7 on L because my knee got weird)

a) Clean & Jerk 2-2-2-2-2 @ 52kg w/ 2 min rest
b) Front Squat 5-5-2(knee hurt so I bailed on the rest) @ 60-59-59kg

c1) Hamstring thing w/ one foot on bench and one in the air 8-8-6, rest 1 min
c2) Hollow Rock Hold 3x 0:45, Rest 1 min

I probably should have rested today. Not feeling 100% going into this session.

Clean and jerk coach cues I was called out on:
- 1-piece pick up -- hips coming up too fast
- dip more on jerk
- get right foot farther forward on jerk
- keep back foot pointed forward on jerk
- drive up w/ elbows on front squat

on minute - 12 minutes:
odd - 3 unbroken power clean @ 105lb
even - 10 pushups

on minute - 12 minutes:
odd - 5/arm kb push press (12 kg)
even - 7 toe-to-bar

on minute - 12 minutes:
odd - 30 double unders
even - 12 box jump, 20" (step-down)

This workout was pretty easy. I could have gone a liiiiittle higher than Rx on power clean, and I should have used a 24" box (guy height). My hops are feeling pretty springy these days, that's nice.

Snatch 2-2-2-2-2 @ 33-33-33-34-34kg
Front Squat 3-3-3-3 @ 58kg
Hang Clean 3-3-3-3 @ 46kg
Clean Grip One Piece Pick Up Drill (3120) 3-3-3 at 71kg

Snatch 3-3-3 @ 31kg
Clean & jerk 3-3-3 @ 52kg
Back squat 5-5-5 @ 60kg

Then 2 rounds of:
10 per leg KB Split Squat (30X1): back foot elevated
10 Strict Knees to Elbows
Max Strict Pull Ups (30X1) (my max today was 2, ew)

Push press 2-2-2-2-2-f @ 85-95-105-115-125-130(f) w/ 3 min rest

Then on the minute for 12 minutes:
odd - 4 handstand pushups (strict to 2 abmats, facing wall)
even - 7 ctb pullups

Snatch 3-3-3-3-3 @ 31 kg w/ 1 min rest
Hang Snatch 3-3-3-3-3-3 @ 21-25-29-31-31-31kg w/ 1-2 min rest
Front Squat 3-3-3-3 @ 56 kg w/ 2 min rest
Hang Clean & Jerk 3x(3+1) @ 46 kg w/ 2 min rest

Power clean 12 minutes build to a heavy single: 85-115-125-135-145-150-155(f)-155(f)-155(f)

3 times through following:
60 sec - C2 row @ high effort
60 sec rest
60 sec - 20 double unders + max kb swing (24kg, American)
60 sec rest
60 sec - no pushup burpee box jump (20")
60 sec rest

260-9-12
251-11-13
266-13-15

TRODO TEAM WORKOUT
For time:
15 burpees
50 double unders
handstand hold while teammate does 50 double unders
15 burpees
30 hand to hand kb swings (16kg)
knee tuck hold while teammate does 30 hand to hand kb swings
15 burpees
20 toes-to-rings
handstand hold while teammate does 20 toes-to-rings
15 burpees

Finished tied for 9th place and qualified for the citywide Trodo competition!

Oly Foundations - clean and jerk build to technical 1-rep max - 65 kg

Oly Foundations: build to 1-rep technical max (aka great form) for snatch - 41.5 kg


2 rounds of:

2 minute AMRAP 10 russian kb swing (24kg) + 10 step ups (20")
1 minute rest
2 minute AMRAP 5 deadlift (155lb) + 10 hand release pushups
1 minute rest
2 minute AMRAP 125m row + 5 burpees
1 minute rest

2+12 - 2+11 - 2+0
2+14 - 3+0 - 2+20m

1/2 hour foam rolling omg ow
+ 1 hour Oly foundations clean & jerk work

Warmup:
300m row
Some plyos
3x barbell complex + pushups @ 35-55-65

Workout:
Every minute on minute for 6 minutes:
15 American kb swing (3x 20kg, 3x 16kg)

Rest 2 minutes

6 minutes push press build to heavy double - 85-115-125(PR!!)-130(f)

Rest 2 minutes

6 minutes AMRAP:
200m row
10 bar dips
(I got 2 rounds)

Then 1 hour Oly Foundations snatch work

Warmup:
3x @65:
3 deadlifts
3 hang power cleans
3 front squats
3 push press
5 pushups


Workout:
12 minutes clean & jerk build to heavy single: 85-115-125-135-145-150(f-f-1)

Then:
3 rounds, 3 minutes work, 3 minutes rest of:
5 clean & jerk @ 105lb (dropped to 85 lbs after 6 total c&j)
7 box jump @20"

1: 2 rounds + 7 reps
2: 3+0
3: 3+0