Coach Estrada. Valkyrie.
“He who cannot be a good follower cannot be a good leader.”
-Aristotle
Week 11 Training: 14.10.17
A. 5 Rounds, Not For Time:
3 Strict Press – AHAP
ME Strict HSPU
Notes: Start a new round every 3 minutes.
B. 12 Minute AMRAP
10 Burpee Box Jump @ 30/24
15 Toes to Bar
20 Jumping Lunges
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coachwinchester 
A) 165/165 /165/165/135
20/12/9/6/2
B) changed to limit any irritation to knee
EMOM X12 Even 10 T2B Odd 10 pu started breaking up sets at the 9th min
A)
Press: 115 then switch to 24kg KB single arm
HSPU: 6/3/2×3 .. turns out doing them on your fist is quite a harder, haha
B) 4 + 5 T2B
a1) 135/135/135/135/135
a2) 2/2/1/1/1.5
b) 4 rounds, 5 reps
A) 135/145/145/155/155
A2) 10/9/6/5/5
B) 3 rounds 20 reps
135×5
4ish each round
4 rnds + 10burps + 15 t2b + 10 lunges
A) 65# & 2/3/3/2/0
B) 2 rds + 10 lunges – T2B felt better than they have in a long time
A. Worked up to a heavy ohs 305. Felt really good. Heaviest I have gone in a few months.
B. Worded up to a heavy snatched 265. Felt a little weak pulling but super quick under the bar.
C. 4rds + 22. Running all around this place is hard. Definitely need some more of this.
A1. 135 x 5
A2. 10, 10, 7, 7, 6
B. 4 + 8 TTBs 😦
A:
95/100/100/100/100
w2abmats 3/2/1
w3abmats 5/4
B: 3 rounds