Oct 1-3

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 30min @ EN2/EN3 by feel (140-170 BPM)
+
Mobility - 20min

7162m
First 6 min- 2:08.8/500m
6-12- 2:07.2
12-18- 2:04.3
18-24- 2:04.3
24-30- 2:03.5

*overall avg 2:05.6.  Almost 2 sec faster pace than first time I did 30 min TT with you.  Felt good.
PM
A. Snatch Tech - 15min (build to light-mod single)
B. Bnk Snatch Push Press x3 + OHS x3 - 5 sets of the complex; rest 2:30 (build to tough complex)
C. 1-pause Snatch DL @31P1 - 3,3,3,2,2,2; rest 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
+
Bar Hanging Hollow->L - accumulate 40 total reps

A. 185, little slow/off dropping under it but felt good
B. 175, 185, 205, 225, 245.  Felt strong
C. 185, 205, 225, 245, 265, 275.  Felt strong here too
D. 5#/H these were no good ha.  Felt necessary though- need to work on ROM
Hollow-L hanging- complete- 10/5--> focusing on position over speed

Oct-2
AM
6 x 800m @ 5k -10 sec pace
rest 2 min
rest 4 min b/w 3&4

3:25, 3:23, 3:26
3:27, 3:25, 3:25
**felt good here.  Little fast on the pace.  Course could be short but I did feel like I was running a good bit faster than the 5k.  Either way felt good.


PM
A. Strict Lean-away CTB Pull-up x4 + Bar Muscle-up x2 - 5 sets of the complex; rest as needed to complete UB
B1. Strict Rings Dip x6-8 + Rings Support x15sec - 5 sets of the complex; rest as neeed (add wtd vest if needed)
B2. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 5 x 6-8 reps ALT elevated hand ea round; rest as needed (add wtd vest if needed)
C. Strict HSPU w/ padding - accumulate 20-25 controlled singles
D. Back-to-Wall HS Hold - accumulate 260sec in fewest sets possible

A. Complete.  Felt great, easier than expected.  Takes me a extra kip or two to do a bar muscle up from a dead hang but other than that all good.
B1. Complete w/ 20# vest on
B2. Done, 8 reps/set
C. Did 12 doubles and a single at about 2020 tempo.  
D. Done- probably 6 or so sets.  Realized today that I only did 2:20 last time this was Rx for some reason I think
Oct-3
A. Split Jerk - 5 x 2; rest 3min (build to tough double)
A. Front Squat - 4 x 5; rest 2:30min (heavy across)
+
EMOM for 15min
Min-1 - 8 Power Cleans @ 135#
Min-2 - 8 BF Burpees
Min-3 - 30sec AD @ EN3 (275-300W)
+
Tuck-ups - accumulate 60 total reps not for time

A. 245, missed 1st rep on 255.  felt bad.  Wonder if weighted OH Holds standing and/or in split position would help this more than HS Holds to get used to the weight.  My legs feel slow here too.  This has always been a struggle for me.
B. 225, 245, 265, 275.  Torso got a little weak here.  I think my glutes are weak which is why I respond so well to single leg work always being in my program whether it's strength work or just heavy metcon work. Can we maybe keep some of that in or should I just do a lot of activation stuff?
+
15 min EMOM done
**no problems here but TnG bending, especially snatches have always been a struggle also.  I liked this little EMOM.  I feel it in the shoulders the most on TnG cleans/snatches honestly.
+
Tuck Ups- done. 25/20/15