W1P4

Friday 

AM - Running into Swimming

20 min EZ Run into 5 min Ocean Swim

Complete except had to swim in a pool.  Not sure how far b/c it was neighborhood pool but stayed pretty consistent with not many breaks.

PM - DL int + Hang Oly int + Oly EMOM battery

A. Deadlift Cluster, 1.1.1 - build to a max set

B. Above Knee Hang Power Clean, build to a max set of 5 - no drop b/t reps

C. 5 Thrusters @ 155lb per min x 10 mins - bar taken from floor

A. built to 435!  Trained while classes were going on so I was able to stay distracted enough to not be sure how much weight was on there, just built off feel.  Added it up after.  415 felt really good.  435 was about max for 3 but that's 5# above PR from when we started.
B. 245#.  Pumped about this too.  I hit 275 for 3 in the comp but that was squat clean which is better for me.  I think Hang Power PR was either 245 or maybe 255.
C. Complete, felt solid.  Breathing a little high but not bad.  Felt better than expected.

Saturday 

AM - Row LP1 + Rowing Based MAP Sets

150m Row ALL OUT x 6 sets, Rest 6 x work time

+

5 sets @ high effort/85-90%:

500m Row

50m double KB Front Rack Carry @ 32kg/arm

100m Farmer Carry @ 32kg/arm

3 min b/t sets

Complete.  Row's were about 1:27/500m, 27 or 28 sec each.  Didn't hurt too bad but couldn't go any faster.
5 sets were all about 3:40 or 3:30 each.  Row was 1:57/500m.  wiped hands and chalked up then did all KB work unbroken.  Would do front rack carry and lower straight to farmer's carry. Got pretty tough towards the end but breathing recover between bouts was solid.

PM - Skills/Core

Handstand Hold Practice

+

Handstand Walk - try a few sets for max distance

+

TGU’s, 5/arm @ 16kg, 24kg, 32kg

+

Single Arm KB OHS, 3/arm @ 16kg, 24kg, 32kg

+

Pistols, 10 reps as perfect/deep/fast as possible x 5 sets, rest as needed

Not great at HS Holds.  Didn't have room for max distance walk b/c I was at home so I did some walks uphill then I practiced walking and trying to turn around.
TGU only had 70# KB so I did 6/arm with 45# bar then 3/arm with 70# (just realized this was supposed to be 5/5/5 at each weight not 3/3/3.  
Single Arm OHS- still not happening.  Practiced with 25# plate and almost got full depth then I practiced narrow grip OHS's with bar.
Pistols- wasn't sure if this was 10/leg or 10 alternating.  I did first set 10 L then 10 R then I did 4 more sets alternating.  Fastest set for 10 alternating was 11 seconds, slowest was 14 seconds.

Monday 

AM - SN int + C&J int

A. Snatch, max

B. C&J, max

A. 220, just didn't feel good.
B. 275, same.

PM - CP Battery

5 rounds for time:

2 Legless Rope Climb to 15ft

6 unbroken kipping HSPU to 10” Deficit

10 unbroken double KB Front Squats @ 32kg/arm

19:28.  May have paced a little to much but the KB Front Squats where the hardest part, they took the wind out of me to hesitate on the Rope Climbs then had to rest a little before picking them back up.  I REALLY feel those squats in my core and shoulders holding them up.  Good stuff.

Tuesday 

AM - AD ALEnd + AD Based MAP Sets

10 sec AirDyne ALL OUT x 8 sets, 2 min b/t sets

+

3 sets @ high effort:

50 cals AirDyne

75 DU's

15 Burpees to 6” OH

Rest same as work time

10 sec sprints- about 99RPM
+
Done Unbroken- 6:45, 6:48, 6:39.  Burpees felt slow.  Quads were biggest limiter on AB.

Again, used assault bike, I asked if you meant Air Dyne or if you meant Assault Bike but haven't heard back.  

PM - IGT (Running 1st + Gym)

3 sets @ high effort:

200m Run

5 Ring Muscle-ups

1 min rest

+

5 min rest

+

3 sets @ high effort:

200m Run

5 Bar Muscle-ups

1 min rest

+

5 min rest

+

3 sets @ high effort:

200m Run

10 Strict Ring Dips

10 Toes to Bar

1 min rest

1:07 each time for the Ring Muscle Ups
1:00, :58, :59 for Bar muscle ups
1:06, 1:08, 1:10 for last one.  
All runs about 40 seconds

Wednesday 

AM - DL emom %’s + SL int/GHR + Core

A. Deadlift @ 11X1, 2 reps @ 60% RM per min x 12 mins

B1. Front Rack Barbell Walking Lunges, 5/leg x 5 sets, 1 min

B2. GH Raises @ 40X0, 4-6 reps x 5 sets, 1 min

C. L Sit from Pull-up Bar, 10 sec hold per min x 10 mins

A. Done @ 265, felt good
B1. @ 205#'s, breathing and rack position was the toughest.  Started heavier than I meant to b/c I had 55's on there so I just stayed there.  By last set it was very tough.
B2. Done, first 3 sets unweighted b/c it's been a while then added 10# last 2 sets.
C. Honestly forgot to do, will do it tomorrow.

PM - 10 min AMRAP

AMRAP in 10 mins:

100 Wall Balls - 20# to 10 ft

50 Alternating DB Power Snatch - 75lb 

AMRAP Burpees to 6” OH in remaining 

Bad, 4:20 on WB, then only 36 reps on DB Snatches. Frustrated with DB Snathces.

W5P3

Friday 

AM - Swimming Laps

500m Swim for time

Out of town but swam in pool for about 13 min. fasted out of bed.  Felt pretty good.

PM - DL Cluster %’s + Jerk int + SNB 

Split Jerk, work to a single

+

Deadlift, 1 @ 80% RM x 5 sets, 1:30 min - pull hard, drop every rep

+

Snatch Balance, 3-2-1-3-2-1, 1:30 min - 3’s @ 185lb, 2’s @ 195lb, 1’s @ 205lb

SJ- built to 275, missed 285.  Felt good on 275, I think i could have hit 285 if I had more time.  Kind of in a hurry.
Dead lift, @ 365, felt solid 
SB- complete, felt good, a little slower on way down again but shoulders felt much more stable.

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

1 min Rowing

1 min Burpees

1 min Rowing

1 min Russian KBS - 24kg

1 min Rowing

1 min Alternating Step-ups onto 24"

Tough, this got the best of me this morning.  
Row @ about 2:05 pace throughout
Burpees, 13, 12, 12, 12, 11
KBS, 22, 22, 21, 18, 18, (had to get chalk last 2 rounds)
Step Ups- 16/round

PM - Running based 30 min Low (rounds)

30 min @ 75%:

3 min Running

1 min Bear Crawl

1 min Walking Lunges

Unfortunately didn't get to.

Monday 

AM - tng DL emom %’s + Snatch int + Thruster int

Deadlift, 2 touch n go @ 80% RM per min x 3 mins

+

Above Knee Hang Power Snatch, work to a single

+

50 KB Thrusters @ 24kg/arm for time

DL @ 355 complete, felt pretty good
HPS- 210, I believe this is a PR from this position but not sure.
4:38, 15, 10, 10, 5, 5, 5.  Harder than I thought on the lungs.

PM - Press battery + Pull battery + ABC

Push Press, 1 rep @ 225lb every 30 sec x 10 total reps

+

EMOM x 10 mins:

1st - 3 tough weighted pronated chin

2nd - 6 bar muscle-ups

+

Front Bridge, 1 min hold x 5 sets, 1 min

Complete, easy day.  Everything felt good.
Wtd Chins @ 53#'s
Front Bridge fatigues my shoulders and hip flexors/top of quads more than my abs.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

3 min AirDyne

1 min Double Unders

1 min Rowing

Done, Assault Bike @ 55RPM, 70-85 DU's- had some tripping issues early on. Rowing @ 2:00/500m or less

PM - Running based 30 min Low (chipper)

30 min @ 75%:

3 min Running

1 min Burpees

1 min Alternating TGU’s @ 16kg

Complete, felt a little slow, run same distance every time.  Not sure how far.
13-14 Burpees/set
3 TGU/set

Wednesday 

AM - BSq int + 3rd Snatch + 3rd Clean + TGU/Carry work

A. Back Squat @ 20X1, 1-1-1, 4 min - all tough sets

B. High Hang Squat Snatch, 1 rep per min x 5 min - start @ 155lb, add 5 lb per min

C. High Hang Squat Clean, 1 rep per min x 5 mins - start @ 205lb, add 5 lb per min

D. 4 rounds for time:

50m double KB Front Rack Carry @ 24kg/arm

150m farmer walk @ 32kg/arm

A. 375, 395, 405, honestly wasn't really feeling it this morning.  Been a busy week and didn't sleep awesome last night but was confident I could hit 405.  Pleased with the PR given the circumstances. 
B. Complete, smooth and easy
C. Complete, same until the last one. Just a technical thing though but I hit all 5 reps.
D. Complete minus the final farmer's carry b/c I ran out of time and had to coach.  I think I was at like 12 min at that point.  Front Rack Carries unbroken. First Farmer's carry did 100/50, next to I did 50/50/50. Tough on grip and shoulders.

PM - mixed MAP sets

10 sets @ high effort:

7 Chest to Bar

7 Thruster @ 85lb

7 Box Jump Overs - 24”

7 Burpees - no jump @ top

1:30 min b/t sets

Complete, didn't mix and match like previous weeks b/c it didn't say too.
All sets about 1:05-1:10, most about 1:07.  Last one was 55 seconds or so.
Felt good, recovery was good.  Felt like I could have maintained that 1:07 pace for a few more sets.

W4P3

Week 4

Friday 

AM - Swimming Laps

1:30 minute Swim @ high effort/1:30 minute rest x 7 sets

PM - DL Cluster %’s + Jerk int + SNB 

Push Press. Push Jerk. Split Jerk, 1.1.1 - work to a tough set

+

Deadlift Cluster, 1.1 @ 75% RM x 6 sets, 2 min - pull hard, drop every rep

+

Snatch Balance, 2 reps @ 185lb per min x 5 mins

PP.PJ.SJ- 245, there's more there, elbow was hurting on left arm on push press.  Not sure why, PJ and SJ actually felt pretty good today
DL @ 335, felt solid
SB, complete but was ugly.  Body felt achy today, elbow kinda hurt on this too.
+
Didn't get to a.m. swim so me and friend did the following after the strength work.
3 sets @ aerobic effort
90 sec Row
90 sec rest
90 sec Run
90 sec rest
90 sec (30 sec Wall Ball-20#, 30 sec KB Swing-53#, 30 sec Double Unders)
90 sec rest
*held 1:53-1:55 on row, 15 WB/set, 14 KB/set, about 40 DU's)

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

3 min Rowing

2 min Single Unders

1 min KBS - 24kg

PM - Running based 30 min Low (rounds)

30 min @ 75%:

3 min Running

2 min Alternating Step-ups onto 24” box

1 min Burpees

Had to flip flop these b/c I forgot to bring jump rope home
P.M.
Complete, run same distance every time not sure how far.  34-38 step ups/set, 14 Burpees

A.M>
Complete, Row @ 2:05 pace, over 200 Single Unders/set, 20-22 KBS/set

Monday 

AM - tng DL emom %’s + Snatch int + Thruster int

Deadlift, 2 touch n go @ 75% RM per min x 6 mins

+

Squat Snatch Cluster, 1.1.1 - work to a tough set

+

double KB Thrusters @ 24kg/arm, 6-7 reps per min x 7 mins

PM - Press battery + Pull battery + ABC

Press, 2 reps @ 80% RM per min x 10 mins

+

EMOM x 10 mins:

1 tough weighted pronated chin-up

2 bar muscle-ups

+

double KB Front Rack Carries @ 24kg/arm, 1 min walk x 5 sets, rest as needed

Dead Lifts @ 335, felt ok not great
Snatch, felt bad.  185, missed 205 only hit it once.  Shoulders were giving out OH and the pull felt weak (I know, bad combo)
KB Thrusters, worst part was breathing and shoulders in the rack position.  Squat felt fine, legs started to burn just a bit on last 2 sets.  Breathing was pretty high last 3 sets.
P.M.
Wanted to snatch again so I quickly built up to 205 in nano's then hit 195 for 2 singles and 185 for 3 quick singles.
+
Press (went off 200, all time PR is 210 but I know it's not there) AND as I'm typing this I realized I did the wrong weights.  I started at 180 which felt way too heavy (bc it is!) and I did that for 4.5 sets, then 170 for 1 set then 160 (which is the right % based off 200) for the rest of the sets.
+
Wtd Pull Up @ 70#'s, left side is weaker and pops a little on way up.
Bar MU's unbroken but didn't feel great, first one is always harder..
+
Carries complete, rested 1:00, 1:30, 2:00, 2:00, 2:00. Very tough, first set had elbows up and shoulders were smoked, after that elbows more down making more core work more, not sure which is correct.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

50 cal AirDyne

10 Toes to Bar

10 Push-ups

10 Air Squats

4 + 24 Cal
*used Assault Bike, stayed around 20.5 mph, 53-54 RPM

PM - Running based 30 min Low (chipper)

30 min @ 75%:

400m Run

10ft handstand walk

90ft bear crawl

I think it was 8 + Run but not really sure.  Runs were about 1:55-2:10 each time, HS walk unbroken every time after the first, bear crawl I stood up to turn around once each time but thats it.

Wednesday 

AM - BSq int + 3rd Snatch + 3rd Clean + TGU/Carry work

A. Back Squat @ 20X1, 2-2-2, 4 min - all tough sets

B. High Hang Squat Snatch, 2 reps @ 155lb per min x 4 mins

C. High Hang Squat Clean, 2 reps @ 185lb per min x 4 mins

D. 3 rounds:

4 Right Arm TGU @ 32kg

4 Right Arm OH Walking Lunges @ 32kg KB

4 Left Arm TGU @ 32kg

4 Left Arm OH Walking Lunges @ 32kg KB

A. 345, 375, 380
B. Done felt sharp
C. Ditto
D. Terrible, drop to 55# DB on TGU after first set, this was not safe with how my left elbow and shoulder felt, it just wasn't stable at all.  REALLY need to work on this with accessory stuff i think.

PM - mixed MAP sets

15 sets @ high effort:

2 Burpee Ring Muscle-ups

6 KBS - 32kg

10 Air Squats

20 DU's

1 min b/t sets

*Mix and match work order every set. 

Done, felt good, all about 57 seconds give or take.  Started to hurt a little but overall felt good.

W3P3

Week 3

Friday 

AM - Swimming Laps

1 minute Swim @ high effort/1 minute rest x 10 sets

Complete, felt good.

PM - DL Cluster %’s + Jerk int + SNB 

Split Jerk, build to a single

+

Deadlift Cluster, 1.1.1 @ 70% RM x 5 sets, 2 min - pull hard, drop every rep

+

Snatch Balance, work to a challenging set of 3 - proper receiving depth 

Split Jerk- 275, missed 285.
Dead Lift- @ 315, felt light
Snatch Balance- up to 205.

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

40 cals Rowing

20 Russian KBS - 24kg

20 Step Down Box Jumps - 24"

6 rounds even.  Held about 950 Cal/hour

PM - Running based 30 min Low (rounds)

30 min @ 75%:

200m Run

10 Toes to Bar

10 Push-ups

10 Air Squats

200m Row

10 Ring Rows

10 DB Push Press @ 35/hand

10 Air Squats

6 + Run + TTB + Push Ups + Squats + like 10 sec on row.  Started a little fast and slowed a little.

***Sunday- 

Competition-
3RM Hang Clean- 275
8 min AMRAP- 3 Front Squats, 6 Shoulder to OH @ 155, 9 Toes to Bar
We did 12 rounds+ 13 reps.  Alternating by full rounds
I hurt pretty bad on this one.  Toes to bar gave out after 4 rounds and the FSQ, StOH got slow too.

21-15-9 CTB Pull Ups, Snatches, 115# *each partner does each movements before moving to next.
This one DESTROYED me!  
Unbroken Pull Ups- 21
21 Snatches, 9, 5, 4, 3
15 Pull Ups- 9/6
15 Snatches, singles
9 Pull Ups- unbroken
9 Snatches, 5/4

Final WOD
**Split as needed, partner not working is holding 70# KB on shoulder
Row 40 Cal (I didn't row)
30 OHS, 115# (I did first 20 reps)
30 Burpees over Bar (I did 10, he did 10, I did 10)
100 Double Unders (he did unbroken)
8 Rope Climbs (he did 1, I did 4, he did 3)
100 Double Unders (I did unbroken)
30 Burpees over Bar (I did 8, he did 12, I did 10)
30 OHS (he did 12, I did 18 easy)
Row 40 Cal (he finished)

This one felt good, felt like MAP training.  DU's and OHS felt surprisingly good the second way through.

Monday 

AM - tng DL emom %’s + Snatch int + Thruster int

Deadlift, 3 touch n go @ 70% RM per min x 5 mins

+

Above Knee Hang Squat Snatch, work to a tough single

+

Squat Clean Thruster. Above Knee Hang Squat Clean Thruster, 1.1 per min x 10 mins - 5 min @ 185lb, 5 min @ 205lb

PM - Press battery + Pull battery + ABC

Strict HSPU to Deficit, 3 tough reps per min x 15 mins

+

For time:

5 unbroken Bar Muscle-ups x 4 sets

10 unbroken Chest to Bar x 3 sets

15 unbroken Pull-ups x 2 sets

+

Front Bridge, 90 sec hold x 3 sets, rest as needed 

Dead Lifts felt solid
Hang Sq Snatch felt sharp but hit a wall about 185.  Traps and upper body are really sore from the weekend so I called it early here.
Sq Clean to Thruster Complex- done felt heavy but completed it.
Stopped there.  Traps and biceps were sore and I haven't rested since last thursday so I just called it a day.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

25 cal AirDyne

100ft crab walk

5/arm lite TGU’s with KB

100ft bear crawl

3 rounds + AB + CW + 2 TGU/arm.  Used 35#
*crab walk was different, felt it stretching my biceps and felt it a little in my elbows.
Held about 55 RPM on Bike

PM - Running based 30 min Low (chipper)

30 min @ 75%:

10 Wall Walks

800m Run

20 Burpees - no jump @ top

800m Run

30 Alternating Step-ups onto 24” box

800m Run

40 Alternating DB Power Snatch - 40lb DB

800m Run

Row remaining time

Complete, Rowed for about 3 min at the end holding about 2:04 pace.  All runs were about 4:05-4:10.  Everything else unbroken in between.  Happy to get DB Snatches unbroken without standing up b/w reps.  The run after that was definitely the hardest though b/c my hamstrings were tired.

Wednesday 

AM - BSq int + 3rd Snatch + 3rd Clean + TGU/Carry work

A. Back Squat @ 20X1, 3-3-3, 4 min - all tough sets

B. Tall Squat Snatch, build to a challenging single

C. Tall Squat Clean, build to a triple

D. Heavy TGU practice

E. Heavy Single Arm DB OH Walking Lunge, 5/leg x 4 sets, 1 min - alternate arm OH every set

A. 345, 365, 375.  Last rep on 375 was ugly but got it.  Felt pretty strong here.
B. 75#, not sure how heavy I should be able to get here.
C. 145#, same as above.
D. built to 70#/arm.
E. 55# DB, most quality OH work yet.  I enjoyed these, tough but could focus on good position.

PM - mixed MAP sets

10 sets @ high effort:

4 Ring Muscle-ups

6 Box Jumps - 30” - no rebound

8 Hang Power Snatch - 65lb

10 cals AirDyne

1:30 min b/t sets

*Mix and match work order every set.  

Complete but I had to do Bar Muscle Ups instead (I think bar's are harder for me than rings) I was at my new gym and we don't have Rings yet.  Also, was on a different AD and it was weird but whatever.

1:55, 1:42, 1:50, 1:42, 1:48, 1:50, 1:45, 1:47, 1:43, 1:35

W2P3

Week 2

Friday 

AM - Swimming Laps

1 minute Swim @ high effort/1 minute rest x 10 sets

PM - DL Cluster %’s + Jerk int + SNB 

Deadlift Cluster, 1.1.1.1 @ 65% RM x 4 sets, 2 min - pull hard, drop every rep

+

Push Press, build to a max

+

Drop Snatch, build to a max - just like a snatch balance, but without ANY leg drive to move bar vertically. Just drive under the bar.

Didnt get swim in on friday
DL- done @ 295, felt fast
Push Press- 245, barely missed 255- only tried once
Drop Snatch- did this right this time and only got to 145, worked a few single at 145... it's REALLY hard for me to move that fast under the bar.  I got to where I wasn't driving up at all but still could feel pressing under it vs just dropping under.

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

500m Row

100m Farmer Carry @ 24kg/arm

60 sec Front Bridge

PM - Running based 30 min Low (rounds)

30 min @ 75%:

200m Run

30 sec max handstand walk

200m Run

30 sec bear crawl

200m Run

30 sec Left Arm TGU @ 16kg

30 sec Right Arm TGU @ 16kg

Did the P.M. session on the beach, about half way through we changed TGU to 3 KB Snatch + 3 OH Lunges/side b/c sandy TGU are no fun.

Followed that with about 30 min of swimming.

Monday 

AM - tng DL emom %’s + Snatch int + Thruster int

Deadlift, 4 touch n go @ 65% RM per min x 5 mins

+

Above Knee Hang Power Snatch, build to a max double

+

HEAVY DB Thrusters, 6-9 reps x 5 sets, 2 min

PM - Press battery + Pull battery + ABC

Press, 2 touch n go reps every 30 sec x 20 total reps

+

For time:

3 L Sit Rope Climb to 15ft - maintain L position on lowering too, begin seated on your ass

3 Legless Rope Climb to 15ft

3 Rope Climb to 15ft - use legs

+

30 sec Weighted Front Bridge x 10 sets, 30 sec rest

A.M.

DL- done @ 295 felt pretty good

HPSnatch- 200#, felt pretty good here. Fast and bringing it into the hips good, good solid catches OH.

Thrusters- 75#/hand- 9, 7, 6, 6, 6.  WAY harder than I thought!  Left shoulder was giving out again at the bottom of the squat.  Got breathing REALLY heavy after each set.

P.M.

Press @ 135, got pretty tough.  May could have gone a little heavier but I estimated about 70% of 1RM

+

10:50.  Disappointed in this.  L-sits took well over half the time probably.  Hip flexors got really fatigued on them.  1st one felt great and second one was WAY harder.

+

Planks- 45#, 45#, 45#, 25#, 25#, 25#, 25#, 25#, Hollow Hold, Hollow Hold

*shoulders were giving out on the 45#'s so I switched to 25#'s.  This was fine for a few sets then my quads started cramping.  Switched to hollow hold so I'd feel it in my abs more which I definitely did but I was having to hold legs slightly bent so quads wouldn't cramp.  I didn't feel the Planks in my abs much.  Hollow hold I definitely did.

***Low back has been getting exceptionally tight after the TnG Deads on mondays.  Not sure why.  Went to chiropractor thursday and he did some graston on it which helped a lot but it tightened up this afternoon again.  It's fine during it so I guess that's good and I guess it's just getting sore.  Just wanted to note that. 

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

15 cal AirDyne

15 unbroken DU’s x 3 sets

15 cal AirDyne

3 Wall Walks

15 cal AirDyne

5 Skin the Cat on Rings

Complete, I think I did 3 rounds + 45 reps.  AB was @ about 21 mph, everything else good.  Tripped on DU's twice

PM - Running based 30 min Low (chipper)

30 min @ 75%:

1,600m Run

35 Air Squats

800m Run

25 KBS - 24kg

400m Run

15 Burpees 

200m Run

5 Burpee Bar Muscle-ups

100m Run

Row remaining time

Mile in 8:16, kept all other runs in 2:00/400m pace.  Squats easy and fairly quick, KBS easy but grip did get fatigued,  Burpees fairly slow, Burpee Muscle ups not bad.  Got to the rower with about 7:30 left and could only hold a 2:08/500m avg pace.  Pushed the runs pretty hard maybe a little too hard b/c I should be able to hold 2:00/500m pace but couldn't.  

Wednesday 

AM - BSq int + 3rd Snatch + 3rd Clean + TGU/Carry work

A. Back Squat @ 20X1, 4-4-4, 4 min - all tough sets

B. Above Knee Hang Snatch High Pull. Above Knee Hang Squat Snatch, 1.1 x 5 sets, 1 min - start @ 135lb, add 5 lb per min

C. Tall Squat Clean, build to a single

D. Single Arm DB OHS practice

E. Free Handstand Hold practice

F. Narrow Grip OHS practice

A. 335, 345, 355.  Think I went a little heavy here.  Last set was pretty ugly.  I either should have stayed a bit lighter or wore a belt but I got it done.   Again low back was really sore but once I warm up it feels fine probably a little weak though.
B. Did this wrong and did 5 sets heavy, built to 205 with no misses
C. 155#
D. 20#, 3 x 3/arm ugly
E. Not very good at holding still but good practice
F. approx half way b/w Jerk grip and OHS grip, felt a little better.

PM - mixed MAP sets

15 sets @ high effort:

1 Rope Climb to 15ft

3 Burpee Box Jump Overs - 20”

5 Wall Balls - 20# to 11ft

1 min b/t sets

*Mix and match work order every set.  

Complete, all sets between 27 & 35 seconds.  Went to our new gym for this as the rope climb set up there is better and it made a HUGE difference.  Rope climbs were a breeze and could get up in 2 or 2.5 pulls every time.