Oct 8-10 Training

Oct-8
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 30min @ EN2/EN3
+
Mobility - 20min

Complete. first 16 min at about HR 149-150, 14 min back at about 160

PM
A. Power Sntach - 4 x 1.1.1; rest 20sec + 2min (135-155# by feel)
B. OHS - 5 x 3.3; rest 10sec OH b/t clusters + 2:30 (mod-heavy across)
C. 1-pause Snatch Pull - 6 x 2; rest 2:30 (heavy across)
D. Bent Over Cuban Press @5131 - 4 x 8-10; rest 2min
E. Bar Hanging L-hold - accumulate 75sec of total time

A. Done @ 155 across, worked on speed at the hips
B. 185, 195, 205, 215, 225
C. 225, 245, 255, 265, 275, 285
D. 5# BURNS
E. 10s till 70 sec
Oct-9
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Row - 3 x 500m @ 2k pace; rest 2min
Rest 5min
x2 Rounds
+
Choice Cyclical - 10min @ En1

1:49.0, 1:48.5, 1:48.5
1:48.8, 1:48.5, 1:46.5
PM
A. Strict Lean-away CTB Pull-up x5 + Bar Muscle-up x3 - 5 sets of the complex; rest as needed to complete UB
B1. Wtd. Vest Strict Rings Dip x5 + Rings Support x15sec - 5 sets of the complex; rest as neeed (increase load from last week)
B2. Wtd. Vest Uneven Rings Pull-up @21x1 - 5 x 5-6 reps ALT elevated hand ea round; rest as needed (increase load from last week)
C. Strict HSPU w/ padding - 40-50 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)

A. Complete. only thing that was tough was 1st BMU each round.
B1. 25#, hold got tough last 2 sets
B2. 25# felt good.
C. Complete.  Moved hands around a little and worked on getting closer to wall for better positioning and farther away for how I'll do them competing.
D. Complete, felt in core a lot
Oct-10
A. Split Jerk - 10 singles @ tough double from last week; rest 90sec
A. Front Squat - 5 x 4; rest 3:00min (heavy across)
+
10 TnG DL @ 135#
8 Hang Power Cleans @ 135#
6 BF Burpees
Rest 90sec
x5 sets
+
Tuck-ups - accumulate 60 total reps not for time

A. 245# was weight I was supposed to hit.  Hit 3 reps @ 245, missed 2 reps, then went to 225 for the last 5.  Very frustrating.  Think it could be fatigue from UB work on Friday?  Also, interested to start tracking HRV.  Seems like saturday is always a harder session at least for Jerks.
B. 225, 245, 275, 285, 295, will start at 275 next week for 3's
+
time in seconds- 47, 46, 45, 44, 38.  **video is of last set, didn't do cleans like that for the first 4 sets.
+
25, 15, 10, less rest than last week.

**Video is of todays session first then Thursdays work.  Sorry out of order