Oct 5 & 6

Oct-5
AM
Mobility - 20min
Row - 20min @ EN2
Mobility - 20min
Row - 20min @ EN2
Mobility - 20min

Only got 20 min of rowing in @ about 2:07/500m b/c time constraint.  Monday was crazy busy.  I got up at 4:15 to get this in.
Got 20-30 min of mobility in too.
PM
CSA
+
A. Split Jerk - build to tough single; rest as needed
B. Squat Clean x1 + Front Squat x3 - 5 sets of the complex; rest 3min (heavy across)
C. DB 1arm Elbowing Row - 4 x 10-12; rest 2min (21x1 tempo or 31x1 tempo by feel)
D. Supine Grip Bar Hanging L-sit Hold - accumulate 60sec total
E. Lying V-up - 4 x 15 UB; rest as needed
+
CSR

A. built to 275.  Felt better.  Started getting some press out at about 255.  I went 135, 155, 175, 195, 215, 235, 255, 265, 275.
B. Built to 275 again.  Hit this last week w/ just the 2 squats.  Felt good here.
C. 25#
D. 25 sec, 15, 10, 10
E. Done, little better
Oct-6
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
1k Row @ 30min pace -6
10 BBJ @ 24"
Rest 60sec
x3
+
1k Row @ 30min pace -6
15 Snatches @ 75#
Rest 60sec
x3
+
Choice Cyclical - 10min (ramp down nervous system)

4:55
4:50
4:50 (HR 172 at end)
+
(Rowing and snatches- yuck)
5:00 (8/7 on snatches, smooth and steady)
5:00 (6/5/4 on snatches, little faster pace)
4:46 (HR 182 at end) (Unbroken snatches)
**Shoulders wear out on snatches
This was very challenging but glad I made it through it.  Row pace started just under 2:06/500m for first few.  Ended around 2:07-2:08/500m
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 25sec 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)
D. Strict HSPU w/ padding - accumulate 20-25 total reps NOT for time
E. Wall HS Hold (not Wall-facing) - accumualte 260sec in fewest sets possible
+
Postural Program

DROM complete
A. Done.  Didn't have to break until the very last set and just for the support hold
B. Complete, no problems here.  Wasn't easy but never doubted making it.
C. Complete, 45# 70# 80# 80# 80#.  Good work but don't think it was ideal b/c not having a rope
D. 25 unbroken, 31 seconds.  Felt easy till about 21-22

E. 7 sets.  Tried to push a little faster as far as resting b/w sets. Did first set of 60 sec then every set after was decreasing in tie.