June 2-6

June 2
A.M.
A. Clean & Jerk- 2 + 1, heavy set for day
B. Clean & Jerk, 1/45 sec for 20 reps
A. 245 (missed Jerk)
B. Done @ 245#

P.M.
Bike MAS Testing
3 x 10 sec ME
+
6 min Max Cals
+
(4 x 1 min @ 100% MAS, 1 min easy spin) x 2 sets, rest 2 min
+
16 min EMOM
1- 20 sec Chin Over Bar Hold
2- 20 sec HS Hold
3- 25 sec Hollow Hold
4- 10 Back Extensions

ME- 38.7mph
6 min test- 
Cals- 87.4
Avg Watts- 302
RPM- 63
Avg HR - 147
Ending HR - 165
HRR- 145
+
8 intervals complete
EMOM complete

June 3
A.M.
10 min EMOM
Power Snatch x 5 TnG
+
10 min EMOM
Power Clean to OH x 5 TnG
+
14 min EMOM
1st- 1 Legless RC
2nd- 5-10 Strict HSPU's

Snatch- 95 x 3, 115 x 3, 135 x 3, 145 x 1
Cl&J- 115 x 5, 135 x 5
+
EMOM
Legless
HSPU's- 10, 10, 10, 10, 7, 7, 7

P.M.
A. BSQ- 5 x 4, rest 2-4 min
B1. Bench Press, 4 x 5, rest 1 min
B2. Bent Row, 4 x 5, rest 2 min
C1. SA DB Row, 3 x 12, rest 1 min
C2. SA DB Press, 3 x 12 @ 1011, rest 2 min

A. 275, 295, 305, 315, 325
B1. 185, 205, 215, 215
B2. 135, 155--->
C1. 45, 53#-->
C2. 35#-->

June 4
A.M.
3 x 10 min, rest 5 min **missed

P.M.
A. Behind Neck Push Press + Split Jerk, 5 sets
B. Power Clean, heavy triple
C. Split Jerk, heavy triple
D. Deadlift, 3 x 7 @ 75%
E. FSQ, heavy triple
+
10 min Bike Cool Down

A. 135, 155, 175, 185, 190
B. 245
C. 205
D. 315, 325, 325
E. 275#

June 6
A.M.
A. Muscle Snatch, 4 x 3
B. Hang Snatch, tough single
C. Squat Snatch, 1/45 sec for 20 reps

A. 95, 115, 115, 125
B. 185
C. @ 185, felt good on last 10 reps, need to warm up more if possible

P.M.
5 rounds for time:
Run 400m
12 Deadlifts, 225#
6 muscle Ups

18:29
**all unbroken except 3rd round of MU's where I slipped through