I Try Pam's Box

101. Jul 13, Fri

Flow x 12 [16kg KB, 10# dbs]

1: 20 KB swings

2: 20 1-arm DB rows (10/arm)

3: 12 OH alt. lunges

E2MOM 10

3 Snatch high pulls [55, 55, 55, 60, 60]

Every 90s x 5

3 Snatch balance [pvc pipe]

WOD

3 rounds

30 Back squats (from floor) [35]

30 American KB Swings [16kg, Russian]

30 Sit-ups

3 minute rest

3 rounds

30 OHS [35]

30 Sit-ups

100. July 11, Wed

Flow x 12

1: 15 tempo push ups

2: 30s pinch grip hold [10# plates]

3: 45s Farmer’s Carry Hold [25# dbs]

E3MOM 18

10 Bench presses

15 diamond push ups

35 | 40 | 45 (2 reps only) | 35 | 35 | 35

15 | 15 | 10 | 0 | 10 | 15

E2MOM 16

Push press + Push Jerk + Split Jerk

[4 rounds 35 | 40 | 40 | 45 | 50]

Every 90s x 10

10 strict TTBs (toes to KB)

5 American swings [16kg, Russian, tried it American on last set]

Last part

99. Jul 10, Tue

Flow x 12

1: 20 alternating DB lunges

2: 10 Filly press

3: 30s hollow hold

E2MOM 14

2 snatch high pulls + 1 snatch

Every 90 sec x 10

3 back squats (55, 60, 65, 70, 75, 80% all the way)

[75, 80, 85, 90, 100, 105 all the way]

EMOM 14

Odd: 3 wall walks

Even: 40s KB front rack hold [20 then 25# dbs]

WOD

21-15-9

DLs [95]

Box jumps [20″ box step ups]

97. Jul 4, Wed

Flow

5 x 3 reps BTN strict presses: 35, 35, 35, 40, 40

5 rounds, 15 min cap

5 close grip bench press (55)

10 pull-ups

EMOM 16

Odd: 15 toes to kettlebell

Even: 30 s hollow hold

WOD - finished 12:30 / 15

96. Jul 3, Tues

Back to the LH basement

Snatch + Hang Snatch + OHS -- had difficulties with this using the men’s bar (45). Form / technique is all wrong i guess.

BS: 95, 95, 105 to 7th set

Quick bro sesh with Pam at Golds this evening. Couldn’t BBC earlier because we couldn’t get a ride thanks to Pasig Day road closures.

Back squats. 5 reps per set.

45, 65, 75, 95, 105 (3 reps), 115 (3 reps)

1. Flow x 12

1: 10 Tempo Squats

2: 40sec OH Hold [6kg KBs]

3: 40sec KB Front rack Hold [10kg KBs]

2. Complete 100 Ring Dips/straigth bar dips/Box Dips, for time (hardest progression)

3. 3 rounds, 1min, max rep

Sumo DL Highpull (95/65) [16kg KBs]

Box Jump Overs (24/20) [10”]

Hang Power Cleans [10# dbs]

Sit Ups

American KB swings [10kg KB]

Rest

Flow x 12

1: 8-10underhand bb press (45/35) [10# dbs]

2: 3-5 strict pullups

3: 15 Burpees

{late so only 3 rounds}

ii. E2MOM 12

1-3: 3 Front Squat (heaviest)

[85, 90, 95 -- 95 is my PR for FS]

4-6: 8 Front squat (50% of last 3 heavy) [45]

EMOM 10

5 Hang Snatch (115/80) [45]

iii. E2MOM 10

5 Tempo Strict HSPU (add mats if needed)

20 Shoulder Taps

{progression, pike}

iv. E4MOM 20

30 DUs [30s attempts to DU, did 7]

12 Deadlifts (155/105) [45]

9 Hang Cleans

6 STOH

1. Flow x 12

1: 10 DB Bicep Curl to arnold press [15# dbs]

2: 10 Strict Pull Ups [bodyweight rows]

3: 10 Tempo Pushups [5 tempo strict (on feet not on knees)]

2. EMOM 28

1: 10 Close Grip Bench Press [15# dbs, strict press became push press last rounds]

2: 10 Barbell Rows [15# dbs]

3: Max Lateral Burpees [10 regular burpees]

4: Rest

EMOM 15

1: 5 Deadlifts (heavy, increasing) [95.. 105]

2: Max Box Jump Overs [10 box jumps (20”)]

3: Rest

----- Didn’t get to do stuff below this line

3. Conditioning (15min Cap)

7 x 4: Bench press

45, 45, 50, 50, 50, 50, 55

4 x 10: Bench press

45, 45 (-1 rep), 45 (-2), 45

4 x 15: Tricep extension

i. Flow x 12

1: 16 Alt DB step Ups

2: 16 alt DB single legged DL

3: 16 Burpees

{Didn’t complete the reps, at most 10}

ii. E2MOM 14

3 Pause below knee Deadlifts (steady at 70%) [85]

E90, 10sets

3 Push Jerks (increasing)

[35, 40, 45, 45, 45, 50, 50, 50, 55, 55]

iii. E90, 10sets

1: 5 Tempo Kipping Hspu [pike]

2: 40sec HS Hold [pike]

iv. 5 rounds,

10 hang Squat Snatch (95/65) [OHS, 35]

10 Box Jumps (24/20) [Attempted, step ups]

1. Flow x 12

1: 12 DB Lateral Step Ups [10# dbs]

2: 20 heavy swings [10kg]

3: 40sec farmers Carry Hold

2. E2MOM 14

1 Clean + 2 Jerks [45, 6 rounds]

E2MOM 14

5 Backsquats @ 80% [50kg (110), 3 reps only. Realized later this was 83%. Oops, did only 10 rounds]

12 DB Lunges [10# dbs]

----- didn’t get to do the stuff below this line

3. EMOM 10

1 strict TTB + 1 strict pullups + 2 TTB + 2 Pullups + 2 c2b

(No letting go)

4. 5 rounds, for time (15mins)

30 DUs

20 Burpee

88. Jun 15, Fri. Alpha