Oct 22-24

Will start posting HRV here- Monday and Tuesday was 8.1

Thursday- HRV- 7.6
A.M.
Row 3 min
Air Bike 9 min
Row 6 min
Air Bike 6 min
**1 min Z1, 1 min Z2, 1 min Z3 throughout

P.M.
Fittest Games Qualifier
Snatch- 1RM
+
6 min AMRAP
25 Toes to Bar
25 OHS, 155#

225#

1 + 25 TTB + 23 OHS

Core work

Friday- HRV 6.8
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Self Directed cyclical EST work (between EN1-EN3 by feel, like Thursday)
+
Choice Cyclical - 10min @ En1

3 min Row @ 1:59/500m
3 min locomotion
3 min Air Bike @ 57RPM
3 min locomotion
x 3
**really sore from the squats so that's why i mixed in the locomotion

PM
Event #2
12 min AMRAP
42 DU
21 Burpees
7 Muscle Ups
+
A1. Wall-facing 90/90 HS Hold - 5 x 30sec; rest 30sec
A2. Strict HSPU - 5 x 10-12 UB; rest 30sec
A3. Hollow Body Rock - 5 x 30-45sec; rest 2min
+
CSR

4 + 42 DU's + 1 Burpee
**happy with this score.  When I'm in more CF shape i'll be ready to dig into this one.  Burpees slowed me down and had to take break on those but everything else unbroken.  MU's felt great throughout.

A1. Complete, feeling better
A2. 12, 12, 12, 10, 10
A3. 30 sec/set



Oct-24  HRV- 7.2
A. Split Jerk - 15 singles; rest as needed (5 light / 5 mod / 5 heavy, focus on footwork & maintaining mechanics as load increases)
B. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 - 1 complex every 90sec for 10sets (2 light / 4 mod / 4 heavy)
+
3 Rounds
10 Deadlift @ 155#
5 Burpee Box Jumps @ 24"
+
Rest 10min
3 Rounds
7 Power Clean @ 135#
7 STOH @ 135#
+
Tuck-ups - accumulate 75 total reps not for time

A. 155 x 2, 175 x 2, 185 x 2, 205 x 2, 215 x 2, 225 x 2, 235 (f), 235 (f) stopped.  very frustrating once again.  Legs are still pretty beat up and I'm sure shoulder are fatigued from yesterday but I should be able to hit 255 on any given day.
B. 185, 185, 205, 205, 215, 215, 225, 225, 235---> felt heavier than it should have I guess legs are still fatigued
+
1:51 unbroken felt good.  Hamstrings burned on deads but that's all
+
1:54.  This hurt more than expected.  First round unbroken then did 6 PC, rest then finish for the next 2 sets.  

Tuck Ups done- 30, 15, 10--->