“Amanda“
9, 7, 5 rep rounds for time of:
Muscle-up
Squat Snatch - 135#95#

40 min, work of :M/U assistance exercises and many sets of snatch 62 kg.

A.  400 m Sprint x 4, rest 2:00
B.  Work up to a single clean in 10 minutes

All sprint done on treadmill,speed 16 km/h

Clean for 10 min: I had to do 97 kg.

Morning run 5 K,Tempo.


Evening.

As many rounds in 20 minutes:
10 Toes to Bar
10 Box Jumps - 24″/20″
10 Medicine Ball Cleans - 20#/14#

10 rounds + 3 TtB.

Last workouts from this week.

21-15-9
Ring Dips
Back Squat , bodyweight.

Squat with 92 kg.
00:07:31

5 sets of chin ups.
-------------------

A. 1 Round for time:
Run 800 m
75 KB Swings - 1.5/1.0 pood
Run 800 m
B. AMRAP Double Unders in 4 minutes

А. 00:11:31
В. 102 jumps.

----------------------
Today.

Jerk 7x1
Took barbell from rack position.
72-82-90-92-97-99.5-102 kg

6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press - 135#/95#
Rest 3:00

Bench press 62 кг.
calories: 23-26-25-23-20-22
press: 25-18-13-13-11-10


I decided to try OPT workouts.Looks like fun.
http://crossfitcalgary.ca/category/wod/


_________________

Rest Day.

2 mile Tempo run.

AMRAP for 20 min:
500 m row
25 push ups

Completed 6 rounds + 335 m row.

Slept pretty good tonight bus of course still fill some discomfort.Usually full recovery from jet leg takes in my case about 3-5 days.

Today some easy workout:

1.Exercises with a Power Wheel.

Different push up variations-pike- hands walking.

2. Kettlebell.

Some swings,snatches, cleans and presses.

16-24-32 kg.

Then short complex.
For time:
KBS 70/53 10-9-8-7-6-5-4-3-2-1
Goblet Squat 1-2-3-4-5-6-7-8-9-10 


I did this one with a 32 kg KB.


Try to do it non stop - it's a killer.

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

00:12:58

Flying home tonight!!!Yesssss!!!

Clean.

5 sets of 3 reps.

All sets did with a 205 pounds.

Very simple workout today on a running track.

400 meter(one lap) of burpee with a front jump.

00:22:30.

Rowing intervals,4 sets of 1 km.

00:03:52
00:03:48
00:03:50
00:03:53

Dead Lift.

Sets of 3 reps.

365-385-405-415-415(2) pounds.

100 toes to bar for time.

00:10:44

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

For swings used 55 dumbbell.

00:32:20

1.Front Squat

5x3 reps

225-235-275-275-285 pounds

2.Zercher Squat

6x3

185-205-225-245-255-275 pounds

For Time:

100 jumping squats

100 hindu pushups , http://www.youtube.com/watch?v=YazKbchCbR0

00:11:04

My friend sick..seriously.Man!! I will pray for you every day and hope to hear only good news.

This workout for you as well.

1-2-3-4-5-6-7-8-9-10 standing AB Roll outs
20-20-20-20-20-20-20-20-20-20 squat with kick.

Squats: each uneven set  - squat with round kick(mavashi)

             each even set - squat with side kick (yoko)

00:28:50

Today did just Tempo run(70-80%) , 6 km.

Nice evening,just after the rain..