Tuesday

A. Metcon with Tay Tay Bay Bay: 17:18. 

B. Power snatch: 123. Not a jake. Idk what’s up

C. Muscle snatch: 88

D. Snatch grip DL: 223

e. bent over barbell rows: 153

f. jerk drives: 5×3@243. This was killing my back

g. 8x:20 hollow rocks 

A. Gymnastics add on
A. Weird grip towel pull-ups. One hand high one hand low. 8×3 each arm alternating grip
B. Muscle up every :25. Did 11, took doubles rest for “12” as the last one was a struggle and finished with two good reps
C. 3×20 banded biceps curls
PM first
Then AM         

B.
A. Push Jerk – 5RM + 2×5@90%: 178 for 4

B. Back SqT – 5RM + 2×5@90%: 120kg(264)

C. Strict Press – 5RM + 2×5@90%: 45kg

*did drops as written.  

pm:

A. 4 rds 

3 clean and jerk @153
6 box jumps (30)

12 KB Front Rack Lunges (alt) so 6 each leg (53’s)

24 HSPU (opens standards)
19:51

AM:

Gymnastic add on:

A. 15 rope climbs: legs up, legless down/ 10:06

B. 2 rounds: 

1k row 4:07/4:09

1k run 5:12/5:19

100 dubs 1:32/1:12

21:55

C. 3 weighted chin ups + 1 negative: worked up by 2.5#. Ended at 20#

PM:

A. 3RM front squat with 1-second pause each rep: 231, 242 for 2. Did drops at 100kg(220)

B. Bounding work done 

C. Modified a little bit:

ME Muscle ups 3/3

ME CTB 10/10

500m row

100 dubs

21:15 I think? idk

D. Worked to a heavy clean and jerk at 203#

TUESDAY: 
A. Power Snatch – 3RM from blocks @60kg

B. Muscle Snatch – 5RM @45kg

C. Snatch Grip DL – 5RM @95kg

D. Barbell Row – 5RM @68kg

E. MetCon: 16:11

Pull-ups felt really good. Box jumps felt like ass. Breathing is bad right now. 

F. Tabata hollow holds

A. Warmup 3 rds

1k row

50 double unders 

25 cal bike

2 leg less rope climbs 

*PR for legless Rope climbs in one day to actual target! 

B. Deficit Strict handstand push-up: every :45 till failure. 9″ (9 10kg plates) 

C. 10 P bar negatives: done

D. Tabata HS hold X 8: done 

Super hard but able to finish 
AM: gymnastics add on first

A. Push Jerk 5RM: 171(78kg), drops at 70kg

B. Back squat 5 RM: 118kg, up 3kg from last week

PM

A. 5 front squats at 70% of 1RM

10 strict HSPU

25 t2b

4 rounds 

14:36@193

B. Bent over rows with eccentric down: Rows at 44#x4

C. Lever and glide kip work

D. 400×8: run every 3:00 averaged 1:26-1:28

A. Power snatch 3RM: 60kg, drops at 54kg. went down becauase was losing elbow turn over. Didnt want to force it.
B. 5RM Muscle snatch 40#. Down from week prior. 
C. 5RM Snatch grip deadlift, 93kg, up 3. Drops at 83kg. Up 3kg from week prior. 
D. 5RM Barbell row: 65kg, drops at 60kg.
E. Rowing intervals: :30/:30. 2708 133low/143high. Felt fluid. Breath would return before next interval. 
F. 400m run, every 3:00:
9 total. 8 at speed:
1:44/1:44/1:43/1:41/1:41/1:43/1:43/1:35. Breathing was really good. Lots of mental gaming here. Important to push through final 10% for me. 

Gymnastics add on
Five rounds:
1 legless up and down 
5 Russian dips
ME LSit hold
3 strict HSPU 
20:15. Rested about one minute between each round. First three rounds of dips unbroken into LSits. Missed height on rope for round four so waited two minutes. 
B. 65 shoulder taps with pause on tap: 6:32
C. Weighted ring rows: 10×5, rest 2:30

Am
AM gymnastics add ons
Then, 
A. Push Jerk – 5RM + 2×5@90% 176, drop at 72kg
171 for 4. 
B. Back squat 5 RM: 253
C. Seated Strict press: 47kg
D. 800m run, rest 1:30 in between 3:36/3:48/3:50
PM
A. 14:14
10.8.6.4.2 
Bar muscle ups
Thrusters at 123#
Burpee touches 

A. AMRAP 15 @70-80%

200m weighted run

1 legless rope climb – up and down to 15′

10 cal bike 

15 Ghd sit-ups 

3+201. Was on the run during time cap. Did extra legless for work

B. Bench Press – 5RM + 2×5@90% 73kg, drops at 65

C. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between. Done 

D. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep: 105 for 3RM, 110 for two

Pm: 

A. Max Height – strict deficit hspu – 4″. Did 9″ two weeks ago so clearly the volume of the week crushed me. Added 15 singles in at 2″ deficit for volume. 

B. Split jerk Complex – BTN split Jerk + Split Jerk; build to max  + 5×2 @65-70% of 1RM a Split Jerk. Speed focus  80kg. Went to 55kg for drop sets. Couldn’t complete as prescribed. 

C. Got 17 kb but theory is I had a broken bike. I think I believe it. Either way, got a good sweat on. 

D. Assistance work. Done

Tuesday:
3 Rounds, mobilize in between
400m run/200mrun/100m run
5 pullups
10 push ups
15 air squat
A. 3RM Snatch from the blocks 138, drop at 132
B. 5RM Muscle snatch 43 kg, 94#. Drops at 38kg, 84#
C. 5RM Snatxh grip deadlift, 90kg, drops at 81
D. Dnd for time 
E. 8/8/6/5
F. 2/2/1s. Special needs today. Just gotta keep on keepin on. 
G. 14:00 on rower :30 hard/:30 easy. 1796 total. Highest 132. Lowest 124. 

Wednesday:
3 Rounds:
500m row/300m row/200m row
10 deads
10 high pulls
10 strict presses
10 back squats
A. Clean + 2 jerks: 198
B. Behind the neck split jerk: 198(90kg)
C. AFAP
50 unbroken wallballs (1:36, not hard in muscles, breathing a bit slow to begin MUs)
10 muscle ups (felt like I was pulling the world. Focus more on length and swooping of body)
1k row
5 muscle ups
50 toes to bar (felt really shitty in lats here)
17:37
Honestly felt like shit today in regard to shoulder fatigue. Felt weak and not mobile. Breathing is fine. Technique in clean is getting easier and better. Need to focus on allowing the bar to oscelate in the dip. Thoracic still tight. Will work on repeatedly.