Through sept 23

Sep-21
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 10min building from EN2 -> EN3
Rest - 3min
Run - 10min building from EN2 -> EN3
Rest 3min
AB - 10min building from EN2 -> EN3
+
Mobility - 20min

Row 2:10-3 min, 2:05- 3 min, 1:58-2min, 1:55-2minRun - 10min/mile 2 min, 9 min/mi 5 min, 8:30sih remaining
Air bike- 50rpm up to 60 increasing like the row
PM
CSA
+
A. Jerk Dip Squat x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (mod load, reinforce driving bar UP not forward) 
B. Squat Clean - 3 x 1.1.1.1; rest 20sec + 2min (255# across)
C. Deficit Clean Pull (2") - 4 x 2; rest 3min 90% of tough single from Sep-14 across
D. DB 1arm Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
E. Strict TTB w/ band behind back - 4 x 12; rest as needed
*try to set this up like a stall bar
+
CSR    
Jerk- built 265. Felt pretty solid today
Cleans felt good and heavy
Pulls at 275 felt good
Rows 25#, R arm bit harder 

Sep-22

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -3
18 Burpees
Rest 60sec
x3
+
1k Row @ 30min pace -3
24 Airsquats
Rest 60sec
x3
+
Choice Cyclical - 10min (rap down nervous system)
5:05,5:05,5:03,4:40,4:40,4:34 good push

PM
CSA

Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x3 + Kipping MU x3 + Rings Dip x3 + Rings Support x 15sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 30sec for 10 sets; rest 5min x2 rounds
*will repeat this level of progression until you report these as 'easy'
C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 6-8 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB (add light vest if needed)
D. Wall HS Hold (not Wall-facing) - 4 x 60sec; rest as needed to complete UB
E. Wall Tripod Headstand - 4 x 40sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
MU complex- 3 sets on 2 min mark- first 2 all unbroken then broke 3rd. Last 3 I had to do strict break Kipping break then dips. Support was hard to even hold 10 sec at end
CTB felt solid this week. Much better 
Strict pull ups wee tough but completed
HS holds very tough. Didn't make 60 sec in set 3 or 4 even resting like 3 min. Frustrating 
Head stands were fine

+
Postural Program    

Sep-23
AM
DROM - 10-15min
+
Row/AB/Run - 40min @ EN2 (mix by feel)
+
Mobility - 20min

PM
CSA
+
A. Hang Squat Clean x2 + Front Squat x3 - build to tough complex; rest as needed
B. Banded Speed DL - 5 x 2-3; rest 3min (tough across)
C. Bnk Snatch Push Press x2 + Snatch Balance x2 - 5 moderate sets of the complex; rest as needed
*same load as last week, just continue to focus on driving under bar, perform 4-5 build-up sets here to pattern this movement
D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR    

Clean complex up to 245. My right foot doesn't leave the ground on cleans. I'll send video later, updating from phone.
Deads 285,305,325,345,355
Snatch balance complex. Better this week building slower. Have video of that too

AM session was good.