8/20,21,22/12

Monday1 - Throwing + Power Snatch/Push + Bend intense/Push intense + Core

A. Max Effort OH Toss, 5 reps x 5 sets, 2 min - throw and fetch ball, and repeat - use 30lb + ball

B1. Power Snatch, 2-2-1-1-1, 3 min - 3-5 sec b/t reps in the sets of 2

B2. Medium Grip Bench Press @ 20X0, 2-2-2-2-2, 3 min

C1. Snatch Pulls, 3 reps @ 110% RM x 3 sets, 2 min - drop each rep

C2. Kipping HSPU to 10" Depth, AMRAP x 3 sets, 2 min

D. Single Arm Farmers Walk @ heaviest KB, 45-60 sec per side x 4 sets per side, 60 sec b/t sides

A. Complete
B1. 185, 195, 205, 210, 205
B2. 205, 235, 255, 275, 285
C1. @ 245 felt heavy
C2. 11, 6, 6... kip is getting a bit better, still not very efficient
D. 97lbs- 60 sec/45 sec/45 sec/35 sec.  Grip was limiter

Tuesday1 - Squat/Pull CP Battery

Every minute on the minute for 20 minutes:

1st min - 5 Front Squat @ 230lb

2nd min - 3 tough Wtd Pronated Chin-ups

+

10 min

+

Every minute on the minute for 20 minutes:

1st min - 10 Front Rack Barbell Walking Lunges @ 160lb

2nd min - 10 C2B Chin-ups

*Compare results, feelings to week 1

Complete as RX'd- Wtd Pull Ups @ 62lbs again this week.
Felt much better this time than week 1.  Was able to complete it all on the minute (and didn't fall off the pull up bar).  Glad to get this out of the way b/c I really was nervous when thinking about the first time i did it.  It was still tough this time but not near as bad.  The last 2 sets were pretty tough.  All unbroken.

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

15 x 1 minute Row @ 85% effort/1 minute @ 50%

+

10 min

+

15 x 1 minute AD @ 85% effort/1 minute @ 50%

Complete.  Run felt good.

Row stayed at about 1:50.  Back got really tight again, not sure if it's all the pull ups the day before or what.

AD stayed at about 72 RPM.
Breathing feels great on these.  Energy has been pretty good today.  I think eating more is starting to have its effects and make me feel better.  More carbs=more energy.  Weird..