BRAVO 5

5 rounds; 1' rest b/t rounds:

A. 2 rope climb @ 20'
thin, cheap, knotted rope, tore up my hands

B. 20 box jumps @ 24"
4-16/20/20/14-6/20

C. 10 Heavy DB swings @ 80#

D. 15 weighted situps @ 45#

ALPHA 5

A. OHS - 5x3; rest 2'
135/155/165/170/170
ass-to-freakin-grass

B1. TGU - 5x3/side; rest 1'
53/55/60/60/60, done on unstable 2" thick mat

B2. Power snatch: drills: 1 high hang/1 mid hang/1 low hang @ 45/65/96
then full power snatch x 1.1.1 reps @ 115/125/125 - shoulders fried from TGUs

BRAVO 4

5 rounds; rest 1' b/t rounds:

A. 10 L-pullups
all UB, 7 straight each time before resting in hang position

B. 10 High box jump @ 34"

C. Handstand practice - 5x1'

A. Clean - 5x3; rest 2'
185 all, done outside in dark on piece of plywood

B1. SLDL - 5x10; rest 20"
185/225/225/225/225

B2. Push press - 5x3; rest 5'
135 all, done with full body armor on = limited shoulder range of motion

BRAVO 3

5 rounds; rest 2' b/t rounds:

A. 15 TTB
all UB

B. 5 Reverse ball toss - 10# shot
Avg 50 ft with roll on rocks; about 20" rest b/t reps

C. 15 CTB pullups
all UB

ALPHA 3

A1. Front Squat - 5x3; rest 1'
185/225/225/225/225, thighs below parallel

A2. Ring HSPU - 5x5
all UB, head touching floor 3-4 inches below hand level

B. Snatch drills: 5 x 1 HHS/1 MHS/1LHS
45/65/75/85/95, light and controlled, good speed, good form, no mirror, developing kinesthetic awareness

weighed 172 today!

BRAVO 2

5 rounds:

A. 20 COVP pullups
all UB, used kip

B. 3 Bar TGU/side
45/55/55/55/55
done on unstable mat

C. 10 pistols/side
stood on box to allow proper depth without the leg throwing me off balance