Oct 15-17

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 40min @ EN2/EN3
+
Mobility - 20min

Complete, hart to get HR up above 155 or so, legs a little heavy

PM
A. Power Sntach x1 + Hang Power Snatch x1 - 5 sets of the complex (135-155# across)
B. OHS - 5 x 3.3; rest 10sec OH b/t clusters + 2:30 (mod-heavy across)
C. Snatch Pull - 5 x 1.1.1; rest 10sec + 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
E. Bar Hanging L-hold - accumulate 85sec of total time

A. 155# across, focused on catching w/ strong lockout
B. 205, 225, 235, 245, stopped.  I was thinking last week I stopped at 245 but I went back and looked and I only got to 225 last week.  That would explain why 235 and 245 felt heavy.  245 actually felt better than 235 but didn't want to risk missing 255.  Lowering down and getting it up is hardest part.
C. 205, 225, 245, 265, 265
D. 5#, weird feeling.  R arm is definitely tighter and "burns" more.  L arm feels good the whole way except a specific point in external rotation portion and it feels a touch weaker there but that's it.
E. 5 x 15 sec + 10 sec
Oct-16
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 3 x 500m @ 2k pace -2; rest 2min
Rest 5min
x2 Rounds
+
Choice Cyclical - 10min @ En1

1:48.1, 1:47.9, 1:47.8
1:48.1, 1:47.9, 1:43.6
harder than last week
PM
CSA
+
A. Strict CTB x4 + CTB x6 + Bar Muscle-up x2 - 5 sets of the complex; rest as needed to complete UB
B. Wtd. Vest Strict Rings Dip x8 + Rings Support x15sec - 5 sets of the complex; rest as neeed (increase load from last week)
C. Strict HSPU w/ padding - 50-60 reps in UB sets of 5 NOT for time (I want to start building up volume of kick-up & down work in addition to the actual volume of repetitions)
D. Wall-facing Bent-knee 90/90 HS Hold - accumulate 150sec (focus on breathing mechanics)
*http://www.hybridperspective.com/2015/09/15/a-note-on-training-proper-breathing-during-handstands/ (drill 1/2 way down page)
+
CSR

A. Done felt really strong here.  First 3 sets done w/o even breaking rhythm from butterfly ctb to MU.  Last 2 sets had to reset swing b/w but still UB.
B. 25# got tough but all good
C. 12 x 5 UB in about 9 min, not rushing at all
D. Complete, 20-25 sec/set.
Oct-17
A. Split Jerk - 12 singles @ same load as last week; rest 90sec
A. Front Squat - 6 x 3; rest 3:30min (heavy across)
+
12-9-6
Deadlift @ 155#
Lateral Burpee over the bar
+
Rest 10min
12-9-6
Power Clean @ 115#
Lateral Burpee over the bar
+
Tuck-ups - accumulate 60 total reps not for time

A. 225, 225, 225(f), 225, 225, 230, 230, 230, 235(f)- called it.  Very frustrating.  I feel like my legs are slow and I don't split very much.  The few times I do hit it catching the bar locked out it's not stable and comes back down.  Have a better change of getting it when I have press out.  Feel like I just need to go back to basics and work on speed in the split and bigger split and then separately getting comfortable with bar OH.  It feels totally different than HS Holds to me.  Maybe push presses or jerks w/ pause in catch position or OH lunges or something but I don't feel like working heavy jerks is doing anything productive. It feels heavy and slow in every portion and sloppy so not good practice.

B. FSQ, 245, 275, 295, 305, 305, 305 **last set w/ belt.  That was TOUGH starting that much higher, made a big difference.
+
1:55
2:13
**probably 95%.  Hammies were burning good on DL and legs got pretty heavy on both.  Fran cough the rest of the day.  Felt good to move like that though.  Recovery was very fast after first one and pretty fast after second.