9/10-12/12

Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core

A. OH Toss, 1 max effort rep per min for 10 minutes - use something that weighs 12-15 lbs

B1. Back Squat @ 20X1, 1-1-1-1, 3 min - try for a max

B2. Wtd Supinated Chin-ups @ 31X1, 1-1-1-1, 3 min - try for a max

C1. Barbell Walking Lunges @ 20X0, 4/leg x 3 sets, 1:30 min - ball bustin

C2. C2B Chin-up Cluster, 5.5.5.5.5 x 3 sets, 1:30 min

D. Weighted Side Bridges, 20 sec per side x 5 sets/side, 60 sec b/t sides - really heavy

A. done
B1. 315, 335, 365, 385 (f) CNS wasn't firing today.  Was tired, it had been a long day.
B2. built to 141lbs.  Same thing, didn't feel strong at all.
C1. 225, 245, 265 felt good, could have gone heavier.  (I assume this means my squat should be heavier?? thoughts?)
C2. Done, pretty easy.
D. 45lbs, strong on one side, weak on the other.

Tuesday2 - Bend/Push CP Battery

Power Snatch, 1 rep @ 185lb every 30 sec for up to 10 minutes - stop if you fail more than once

+

5 min

+

AMRAP in 10 minutes:

3 touch n go Power Clean @ 225lb

9 Kipping HSPU to 8" depth

Power Snatch, Complete for all 10 min, no fails and felt good.

10 min AMRAP
I think i got 4 rounds but it may have been 5.  I did the first set UB in about 35 seconds.  Next 2 or 3 sets I broke the HS's into 3's.  Last set was 2's and 1's.  
PC felt really heavy but got them all TnG.  HSPU were the limiter.  Breathing was fine.

Wednesday2 

AM - Z1 Run

20 min Run @ 50% effort

PM

Row 1000m for time (ensure a good aerobic warm-up before hand) - set a new PR

3:27.  Left a little too much in the tank.  Held 1:43 first the first 350 or so.  1:45 for middle 500m then got it back down to 1:38/9 the last 200m.  Hurt but not bad enough and recovered fast.  I believe previous PR is 3:29 or 3:31.  Either way, it's a PR.