Thursday- Snatch OH work + PC Int TnG + Cyclical MAP     
A. Snatch Push Press @ 30X1, build to 8RM 
B. Power Clean, 2 TnG/min for 10 min, start @ 65% and build as heavy as possible, no fails
+
Row 30 sec @ 1k PR pace
Rest 30 sec
x 20
**rest 3 min b/w 10 & 11

A)75, 105, 135, 145 shoulders were still tight from the 13 hour drive this weekend.

B) 175, 175, 175, 185, 185, 185, 195, 195, 205, 205 actually felt really good! had to stop at the hip to rehook grip the last 2, but i was pleasantly surprised to get them.

1K row PR is a 4:00
kept everything under 1:55 and felt pretty good.

Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 22X1, build to a tough single **start from lock out by setting bar on pins, lower down to knee cap and pause for 2 sec and extend up to re-rack
+
Row 500m @ 1:54/500m rest/walk 1:00 min x 5
+
5 rounds for time:
8 Hang Power Snatch, 95#
8 Toes to Bar  

A) 135, 185, 235, 275, 315, 345, 365...stopped when i could really feel my shoulders rolling over while holding the bottom position... but the way up felt good and fast. thought about trying for more... decided to play it safe.

B) first three sets were around 1:52-1:54 the whole way... last 2 sets i died off at the end. 1:54 for the first 250-300m then couldn't get under 1:56 for the last couple hundred meters. 

METCON: 6:39

first 2 sets under a minute each, but TTB last three sets i couldn't keep from swinging... lats and posterior delts felt like they couldn't stabilize my kip. snatches felt good and fast tho. grip is smoked tho i couldn't tell until i was done. 

Monday- Oly Int + OH CP + SL/Pull Battery
A. Snatch Clusters, 1.1.1, build to tough set *no hook grip
B. Power Clean.Front Squat.Jerk, 1.1.2, build to tough set
C. Push Press @ 30X3, build to 1RM,  -10% for 2 x 2
+
16 min EMOM
1st- 8 Steps Double KB Front Rack Lunge, 53#/hand
2nd- 3 Bar Muscle ups + 5 Toes to Bar

A) hit 135, 155, 165, 175. wasn't close on 185.
b) hit 165, 175, 185, 195, 205 (ugly jerks)
C) 135, 165, 185, 195, 205

EMOM-
done... worst part were the TTB. but the whole thing was gnarly lol!

absolute terrible travel day... did not get home in time to lift.

Saturday- Power Oly + High Effort MAP
A. Power Snatch- 3RM, no straps
B. Power Clean Cluster, 1.1, build to a tough set
+
15 sets @ high effort
5 Deficit Kipping HSPU's
6 Burpee Box Jumps Overs, 24/20”
30 Double Unders
rest 60 sec b/w sets
**Note individual set times if possible, goal is consistency over overall time

 travel day will do sunday...

Friday- FSQ Chains+ Cl Pulls deficit + Jerk + Pull Up CP + Core
A. Front Squat @ 20X1, 5 x 2 reps, w/ 60#’s of chains total, build over 5 sets, last 2 toughB. Clean Pulls from 2” deficit, 1/30 sec for 12 reps @ 115% of cleanC. Split Jerk from Blocks- 5 x 1 @ 87.5%, rest 2 min**I don’t expect these to feel awesome after the FSQ w/ chains and heavy pulls.  Just stay focused and focused on perfect techniqueD1. Wtd Pull Up @ 50X1, 5 x 1, rest 30 secD2. GH Bench Press @ 3030, 5 x 10 reps, rest 1 min


Missed this one. not enough weights at my bro's garage gym... and after so many hours playing time with the nephews just had nothing left.

Thursday- Snatch OH work + PC + Grinder     
A. Snatch Push Press @ 30X1, build to 10RM *again, shoot for 130 or 135B. Power Clean, build to 3RM TnG+5 rounds for time:1 Power Clean & Push Press@ 1853 OHS @ 185 **try to power clean & pp with a slightly wider grip and OHS w/ that grip, if not, PP then lower it down and regrip for OHS5 Ring Muscle Ups
1 Power Clean & Push Press@ 185
3 OHS @ 185 **try to power clean & pp with a slightly wider grip and OHS w/ that grip, if not, PP then lower it down and regrip for OHS
5 Ring Muscle Ups


A) hit 135... it was rough tho...and i also miss read it at first and did 30X3 for the first 3 sets... really got my shoulders spied up.

B) 195... did 2 at 205 but sqt cleaned the last one.

5 rounds for time:

kept missing the 185 OHS. shoulders were pretty spiced up did it at 165... 14:00

also... i did this right after driving for 4 hours and eating a ton of food... not the most ideal scenario.