Tuesday- UB EMOM w/ Aerobic
A. Muscle Ups, AMRAP Unbroken x 2, rest 4 min b/w sets
B. Strict HSPU’s, AMRAP Unbroken x 2, rest 4 min b/w sets
+
3 sets @ high consistent effort
Row 1000m @ 2:07/500m
rest 1 min
x 3       

A. 10, 7... Both times I felt like I had 1 or 2 more left in me, but with the humidity, the tighter I held on to the rings, the more I felt like I was ripping more and more of my hand. The extra weight I've packed on certainly is not helping here. Weighted in at 162. Was 146 in march. 

B. 20, 17 felt good! 

Row

4:10

4:15

4:17

Ugh. These don't get easier. 

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Power Clean, build to tough single, not 1RM, keep it snappy
B. FSQ, build to 1RM
+
20 min @ 75%
Run 400m
50’ Reverse Bear Crawl
45 sec FLR on Rings
+
10 min Ido Portal Beginner Locomotion- https://www.youtube.com/watch?v=ufAUAYrxfIY
**just practice back bridge for 2-3 minutes instead of the walking, everything else do best you can for 1-2 minutes

A. 135,165,185,205 felt easy... Which is unusual for 205. 

B. 225, 255, 285, 315(pr), 325(pr), 330(fail).  Felt strong in these today, was able to keep a good upright bottom position, calves were no problem. 

325

http://youtu.be/W_zi-Bj0EjQ

330 burried me twice. Which I was not expecting cause 325 was not that bad. 

Metcon

5 rounds + 100m run. 

Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. FSQ @ 80%, 1 reps/45 sec for 10 sets*fast as possible down & up
B. Snatch Pull from 2” deficit @ 215# + 30# of chains, 4 x 3, rest 2 min *wear straps **put chains inside hands
+
30 min of:
Row 250m
10 V-Ups
Air Bike 60 sec
10 Back Extensions

A. Done at 245.

B. Done

http://youtu.be/tf4QOG9H0ZQ

Metcon

7 rounds. 

Friday- UB Int + UB Density + MAP Row
A. Jerk Dip Squats, build to 120% of Jerk max for a set of 3-5 reps
B. Split Jerk, build to 1RM
C. Split Position Press @ 20X2, 3 x 6-8 reps, rest 2 min *note tempo change
+
50 CTB Pull Ups for time:
+
Bike 2 min @ hard consistent pace
rest 30 sec
x 5

A. 135, 225,275,315,335 went thru this twice. First time thru I literally passed out on the 275. That was pretty scary. 

B. 135, 185, 225, 255, 275(pr), 280(pr) 285(f)

Surprised... Did not think I was gona get it today but after tweaking my dip and drive a little it felt easy! 

275

http://youtu.be/UAnD2TKuqjM

280

http://youtu.be/515gmrocFOw

C. 100# x 8,8,8

50 CTB 2:30

The higher body weight is good for the lifts, but sucks for the pull ups. Lol!

AD 168 cals. 

W9
Thursday- Snatch Int + Density + FSQ/BSQ + Core
Warm Up- 10-12 med ball granny toss, max hip extensions, rest as needed
A. Hang Snatch from Blocks above knee, 1.1.1, build to max load  
B. BSQ, build to 1RM
C1. Dead Bug w/ legs straight @ 1511, 3 x 5-7/side alternating
C2. Bird Dog @ 1115, 3 x 5-7/side alternating
D. Single Leg Dead Lift w/ 2 KB’s in hand, build to a tough set of 8 *just 1 or 2 set

A. 165, Did not have a good snatch day. Could not balance at the catch. Pulls felt fine tho. 

B. 355#. 10# pr, tho I know I got 365 in me. Tight calves kept me from getting in a good upright position were I feel stronger. Got burried. 

355

http://youtu.be/hu0w-qqzDNc

365 fail 

http://youtu.be/2HJaJIfqan8

C1. 7,7,7

C2. 7,7,6

D. 44#

Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 4 Back Squat @ 75% + Air Bike remaining time
2nd- 5 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time **5” deficit
3rd- 5 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:07/500m
rest 1 min
x 3        

Squats, all sets done. Got spicy but done

HSPU, thru 5 rounds UB, then 4+1 for 3 rounds and 3+1+1 the last 2 rounds

MUs UB thru 5 rounds, then 4+1, 3+2, 3+2, 3+1, 3. 

Just ran out of juice on those last 2 sets

Row

4:17

4:22

That's all she wrote. The last round I was holding a 2:30 pace, legs did not want want to give any more. 

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Cl & Jerk,  1RM
B. Cl&J @ 80% of A, 1/min for 5 min
C FSQ @ 20X1, 3/min for 10 min, 4 @ 205# **note tempo change
+
20 min @ 75%
Run 400m
50’ Reverse Bear Crawl
50’ Walking Lunges

A. 165,195,225,245,260,275(f),275(f)

Current pr is 265. Happy to have hit 260 since I had not hit within 15# of that pr in almost a year. Still that 275 felt really heavy from the ground and I sure had no pop at the top either. Got down under but could not get my elbows around fast enough. 

B done at 210. 

C. Done

Metcon

5 rounds