Invictus WL 36

WOD:

LPO-
slow power snatch
btn push jerk-136.6kg 300 fucking pounds fuck yesssss
3 rm dl@206kg
4 pp @100kg

MetCon-
5x30 sec 0n 90 sec off xebex bike

Invictus WL 35

WOD:

LPO-

Snatch press in bottom

3 pos snatch

sq snatch -felt hip once

2 rm clean-115kg almost touching and very low elbows-work on that

strict pull-ups (supinated)@20kg 

Sanca Saturday Deathtox

WOD:
LPO-
6X
1 Muscle Snatch-1 Power Snatch-1 Squat Snatch
50kg-60kg-60kg-65kg-70kg-75kg
MetCon-
20 Min. AMRAP:
1 LL
35 DU
5 SNATCH@50kg
7 T-B

6, 41 reps (dead)

Vacation Wods

Vacation wods
1/9/18
3x
60 sec chest press machine
60 sec row machine
60 sec lat pulldown
60 sec sh press machine
60 sec Double Unders

3x
60 sec leg press
60 sec death march @2-50lbs
60 sec leg ext machine
60 sec max bike (normal bike)

2/9/18
Mile Run

Metcon-
100 DB Power Cleans@2-50lbs
Top of every min 5 Burpees
12:53

3/9/18
30-40 min jog

5/9/18
100 cals team row w/ Jon
A1.5x10 Db Bench Press@2x50/60/70/75/80lbs
A2.Pec Dec Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)
Immediately after max push ups -8
B1.5x10 Std Row Machine
B2.Rear Fly Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)
Immediately after max pull ups -6
C.5x10 Preacher Curls-10/10 Oh Tri Ext.
D.Ab Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)

8/9/18
Deck of Death 4 w/ Jon:
♦️ Push Ups
♥️ Burpees
♠️ Squats
♣️ Lunges x2

11/9/18
A.Emom -15
5/6/7/8/9/10
1-Db Squats@2-50kg
2-1 Arm Hang Clean and Jerk@50lbs x2
3-Strict Pull UPS
B.6-12-24 leg press machine -Drop set -1st load heavy, 2nd Med, 3rd light
C.6-12-24 Row machine -Drop set -1st load heavy, 2nd Med, 3rd light
D.9 min Emom
1-Max Push Ups on Dumbbells
2-Max Alt. Hammer Curls@2-25lbs
3-rest
34-36
32-37
23-36
E.9 min Emom
1-60 sec Side Plank R
2-60 sec Side Plank L
3-Max Russian twist -L/R@1-25lbs
15/16/20

13/9/18
4x10 Hs Chest Machine 
4x10 Hs Row Machine
4x10 Leg Press@7 -45plates each side
3x10/10 Curl to OH Press@2-40lbs
3x20 Landmine Bent Over Rows@100lbs
100 tri rope ext , rest as needed but not more than 20 sec.
MetCon
Row 10 min

GOAT 3

WOD:
MetCon-
First part was something with legless rope climbs, hahah
3x
1 attempt Max HS Walk
1 attempt Max BMU
rest 2 min.

8m-9 bmu
10m-5 bmu
7m-4 bmu

Invictus WL 34

WOD:
LPO-
Power Clean and Jerk
Bench
Don't remember if I did a METCON

Invictus WL 33

WOD:
LPO-
(AVOIDING SQUATS AND JUMPING BC I FEEL HIP)
POwer Snatch no feet from blocks
BHN Jerks
PP
Deadlifts (speed)