Oct 12-13th

Oct-12
AM
3min Row @ EN2
2min Mobility / Ido Portal Locomotion Routine
x6 Rounds (rotate modalities/drills each round)

Complete- kept row about 2:05/500m HR- 140-150
Liked doing the locomotion stuff.  Been working a little more of that in.  Mixed in some hanging here too
PM
CSA
+
A. Push Jerk - 6 x 2; rest 2min (build mod-heavy, TnG from shoulder)
B. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 - 1 complex every 90sec for 10sets (4 light / 4 mod / 2 heavy)
C. DB 2-arm Bent-over Elbowing Row - 4 x 8-10; rest 2min (21x1 tempo or 31x1 tempo by feel)
+
4 Rounds
12 UB TTB
5 Wall-walks in pefect HB position, hold the top 2sec
+
CSR

A. 185, 205, 225, 235, 245, 255.  Felt strong on these.  Sometimes I wonder if I should push jerk instead of split.  I've hit more on split jerk for 1RM but not much more and push jerk is more consistent at 245-255 weight.  If I can get better mobility I think I'd be a much better Push Jerk person than Split.
B. 185, 185, 185, 205, 225, 225, 225, 225, 245, 255
C. 25#'s across
4 rounds- 14:24.  Shoulders and core
Oct-13
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
15 DL @ 185#
1k Row @ 30min pace -6sec
Rest 90sec
x3
+
15 Snatches @ 75#
1k Row @ 30min pace -6sec
Rest 90sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:30, 4:30, 4:30- HR ended at about 175BPM
rest 5 min
4:54
rest 2 min
5:05
rest 3 min
5:03
**last 2 my pace was about 2:00/500m on the Row.  Couldn't hold it.

I warmed up at home then rower went out so I had to drive to the gym and kind of warm up again.  Don't blame this though, this was just significantly harder than last weeks.  Hamstrings were burning on the rows after the dead lifts.  Then just felt gassed on the row after snatches.

You mentioned a re-feed meal w/ high carbs low fat.  Not sure if this has anything to do with it but my meal last night was higher in fat than usual and lower in carbs.  Like I said, may have just been doing the movements first instead of other way around.
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets
B. K.CTB - 5 every 20sec for 10 sets; rest 5min x2 rounds
C. Hand-over-hand Sled Drag - 5 x 30sec; rest 2min (mod-heavy/heavy across, I want 30sec of pulling time, if you run out of rope walk it back out and continue withn the same repeat)
**if no rope yet,
D. Strict 2" Deficit HSPU - accumulate 20-25 reps NOT for time
E. Back-to-Wall HS Hold - accumualte 260sec in fewest sets possible
+
Postural Program

A. Done- finally got them all unbroken
B. Complete felt good.  Definitely tough, I was getting about 14 sec rest.  Second set actually felt a little better till the last 2-3 sets where were hard.  Good overall though
C. Down & Up lean away rope climbs, complete
D. 10/6/5/4.  Felt pretty strong on these, didn't rush but took about 2:20 or so
E. Completed.  Still broke it up a good bit but felt I went a little faster.  Not sure, I need to start timing these.  Regardless I did just "feel" stronger in this position today.