Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
20 min EMOM
1st- 3-5 Unbroken Muscle Ups
2nd- 4-6 Deficit Kipping HSPU’s
+
Row 500m @ 1:50/500m, rest 3 min x 5

EMOM
MU:     5, 3, 3, 3, 3, 3, 3, 3, 3, 4
HSPU:6, 6, 4, 4, 4, 4, 4, 5, 5, 5, 

ROW:
1) 1:47 (accidental PR)
2) 1:50
3) 1:52
4) 1:56 
5) 1:59

i knew after i PRed the first one that i would not be able to hold that pace the whole time... starting with round 3 it became all out sprints every time. but... last time i pr my row was like 2 years ago. lol! so i'll take my small victory. 

W5- Taper for Oly
Thursday- Snatch OH work + PC Int TnG + Cyclical MAP     
A. Power Snatch- build to 1RM
B. Power Clean & Split Jerk- build to 1RM
C. Front Squat- build to tough single
D. Heavy Front Plank- 60 sec x 5, rest 2 min

A) 105, 135, 155, 165, 175, 185F... squat snatch. 
B)135, 165, 185, 195, 205, 215F Squat clean
C)195, 225, 255, 285, 300
D) 45#... i was the only one at the box so putting heavier weights on my back was a bit tricky.

hamstrings and lower back were still very tight from i'm guessing the good mornings, really felt it in the cleans. still... i know those are two of my weakest muscle groups anyway.

Fun night tho. 

Tuesday- Bending + LE x 3
A. Good Morning @ 20X1, 5 x 4, tough weight
+
3 sets @ 97%
7 TnG Squat Clean, 115#
7 Push Press, 115#
7 Toes to Bar
20 sec Air Bike
rest 6 min b/w sets    

--  

A)75, 95, 105, 110, 115... last one was really tough.

1:13 and 8 cals
1:09 8 cals
1:09, 8 cals

worst part was grip by the end of it all. 

Monday- Oly Int + MAP 10/5’s
A. Clean & Jerk, build to tough single, only go for 1RM if feeling great
B. OHS, @ 22X1, build to 1RM
+
12 min @ 80% aerobic
Row 200m
5 Unbroken Muscle Ups
5 TnG Clean & Jerk, 135#
45 Double Unders
5 min rest
12 min @ 80% aerobic
Row 200m
8 CTB Pull Ups
15 Wall Ball, 30#
8 Box Jumps, 30"

A) 165, 195, 225, 245 missed the jerk recovery. 255F, 255 missed the jerk... not even close.
B) 135, 165, 195, 225

3 rounds

first day back to work and cutting weight... not my best day.

Saturday- Power Snatch Tech + High Effort MAP
A1. 2-part Pause Snatch- build to tough set,  **Pause at 1” off ground, below knee cap then snatch from there
A2. High Box Jump- 5 x 1 reps, step down and focus on hip extension, rest 2 min
+
5 min @ high effort
3 Muscle Ups
10 Box Jumps, 24” 
25 Double Unders
rest 3 min
5 min @ high effort
1 Rope Climb use legs
5 kipping HSPU’s
15 Goblet Squats, 53#
rest 5 min
Repeat ALL

A1)135, 155, 165, 175, 185, 195 miss, 195 made. used straps on the last 2... the holes in my hands made griping everything hurt. Still did not want to leave with anything less than 195 today.
A2)30, 34, 34, 34, 34, 

Rd1
3+5 box jumps
3 even

Rd2
3+2 box jumps
3 even 

Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Below Knee Hang Clean, build to max
B1. Front Squat @ 20X1, 5 x 2 reps, build over 5 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 5 x 6-8 reps, rest 2 min **add weight w/ plate across chest if possible
+
20 sets of 5 Unbroken CTB Pull Ups **must be 5 unbroken and must break at 5 from start

A) 255... felt kinda good.
B1)255, 265, 275, 285, 290x1 missed the second. honestly felt like my hamstrings were so fatigued on that last rep. just could not engage enough to finish the lift. 
B2)6, 6, 6, 6, 6 all with a 10# plate

CTB 9:07. stuck to the tempo i had in my head until around 70-75... then it got really tough. 

Thursday- Snatch OH work + PC Int TnG + Cyclical MAP     
A. Snatch Push Press @ 30X1, build to 1RM 
B. Power Clean @ 245, 1 rep every 2 min for 7 reps
+
Row 2k for time:

A) 205
B) warmed up to 225 then started the clock... missed 245 the first 3 reps (squat cleaned 2 of them) dropped to 225 then missed that 3 more times... my best PC is still only 230#... i wanted it tho. all day i thought about getting at least one.

2k row was a disappointing 7:59. i could not get my splits into the low 1:50s to save my life!