Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 33X1, build to a tough single **start from lock out by setting bar on pins, lower down to knee cap and pause for 3 sec and extend up to re-rack
+
Row 500m @ 1:55/500m rest/walk 1:00 min x 5
+
5 rounds for time:
Row 300m
8 Toes to Bar

A)335 didn't feel too bad... But my right hamstring was starting to shake quite a bit. 

B) done

First 3 felt ok... Last 2 were tougher. 

Metcon

9:58

Monday- Oly Int + OH CP + SL/Pull Battery
A. Pause Snatch Clusters, 1.1, build to tough set *pause 2 sec just above knee cap
B. Power Clean.Front Squat.Jerk, 1.2.1, build to tough set
C. Push Press @ 30X3, build to 3RM, -5% & -10% for 3
+
16 min EMOM
1st- 4 Steps Front Rack Lunge + 2 FSQ @ 60% 1RM FSQ
2nd- 3 Burpee Bar Muscle ups

A) 75, 105, 135(F), 135, 155, 165, 170 (last 5 videoed in order) felt like better position over the bar today.
http://youtu.be/-NY54JHnAao
http://youtu.be/Iwmj8yMZcU8
http://youtu.be/z_BFk4wD69U
http://youtu.be/EmoaKjLcvks
http://youtu.be/IrtjifL_LBg

B)135, 165, 185, 195, 205. (last 3 videoed in order). the jerk started off iffy. felt better towards the end.
http://youtu.be/GMgwXl6ukj4
http://youtu.be/qx1ladRuli4
http://youtu.be/KsS610lyT5M

C) 75, 105, 135, 155, 165, 175 (max for the day) 165, 160.

EMOM
did first 4 rounds at 180, on round 5 i missed the power clean, the squat cleaned it so i only equated 1 time at the end. round 6 i could not clean the bar... dropped the weight to 175 and ended up not finishing before the end of that minute. did the last 3 rounds at 175. legs were feeling it, but my lower back was very very tight.

Saturday- Power Oly + High Effort MAP
A. Hang Power Snatch from below the knee- 3RM, no straps
B. Power Clean Cluster, 1.1.1, build to a tough set
+
15 sets @ high effort
5 Push Press, 115#
7 Toes to Bar
9 Box Jump Overs, 24"
rest 60 sec b/w sets

A)75, 105, 135, 145, 150
135
http://youtu.be/jgRO2Hi4DyM
145
http://youtu.be/yIIN8NNQmq4
150
http://youtu.be/UYCnerC8aj4

grip felt like the limiter here.

B) 165, 185, 195, 205
185
http://youtu.be/3-hoY7hi39w
195
http://youtu.be/JZ9xlTGShiI
205
http://youtu.be/DOq8iNDdekM

metcon
30:16
stepped down every time.

Friday- FSQ Chains+ Cl Pulls deficit + Jerk + Pull Up CP + Core
(do today if you can and rest tomorrow for comp)
A. Front Squat @ 20X1, 5 x 3 reps, w/ 60#’s of chains total, build over 5 sets, last 3 tough
B. Clean Pulls from 2” deficit, 1/30 sec for 12 reps @ 110% of clean
C. Split Jerk from Blocks- 3 x 2 @ 85%, rest 2 min
D1. Wtd Pull Up @ 50X1, 5 x 3, rest 30 sec
D2. GH Bench Press @ 3030, 5 x 7 reps, rest 1 min

A) hit 235 + chains, did 2 at 255+ chains got stuck at parallel on the third.
B) 290, done. did not feel very explosive.
C) same story for all three sets. made first attempt, missed second and third attempts. walked away from the blocks, come back and hit the 4rth. felt really slow slow on these today. 
D1)done
D2)done

Thursday- Snatch OH work + PC + Grinder     
A. Snatch Push Press @ 30X1, build to 10RM
B. Power Clean, build to 5RM TnG
+
5 rounds for time:
1 Power Snatch @ 185
3 OHS @ 185
3 Max Effort Broad Jumps
1 Legless Rope Climb, 15'

A) 125
B) 185. limiting factor was grip. i can only hook grip the first one, and my hands are so small i kept missing when i would try to catch it on my way down. 
155
http://youtu.be/MGsDwoBRGKg

175
http://youtu.be/BthisO9of1w

185
http://youtu.be/cc1dCFSu03g

METCON:  here is where i ran into trouble. warmed up power snatch up to an OK 175 power snatch (my current PR is 180 and that was with straps). started the clock and missed 185 3 times in a row, so i cut it back to 175, which i promptly missed 3 times again. cut it back to 155 on the first round so i could move past it... second round tried 165 and missed 3 times, tries 155 missed three times. went for 135 again, just so i could get past the round. rounds 3 and 4 i did at 155, and round 5 i finally hit 165.

arguably the most frustrating part of an already frustrating week. every miss was not high enough for a power AND out in front. Ironically on my warm ups i almost missed 165 and 175 behind me.

Tuesday- Bending + MAP Runs + Row test
A. RDL to below knee cap @ 22X1, 5 x 3 tough reps, use straps, rest 2 min
+
Run 400m @ 80%, rest/walk 1:30 min x 6
+
5 rounds for time:
Row 300m
7 Burpee Over Rower 

A) 185, 235, 255, 275, 295. Could feel my back starting to round as I held the bottom position at 295... That was probably my limit today with mostly good technique. 

1) 2:04

2) 1:48

3) 3:00- shins and calves just blew up... Ended up walking the last 100m. 

They also were cramping a lot on Saturday but I was able to finish that one. Not today. Just painful. Going to a Chiro Friday to see if they can help release what ever is going on in there. 

5 rounds

10:03

The rows felt good actually, burpees sucked because I just could not jump. Landing was especially painful. Ended up stepping over on the last 3 rounds. 

Monday- Oly Int + OH CP + SL/Pull Battery
A. Snatch Clusters, 1.1, build to tough set
B. Power Clean.Front Squat.Jerk, 1.2.2, build to tough set
C. Push Press @ 30X3, build to 4RM, -5% & -10% for 4
+
16 min EMOM
1st- 4 Steps Front Rack Lunge + 2 FSQ @ 60% 1RM FSQ
2nd- 3 Burpee Bar Muscle ups

A)135, 155, 175, 180 (videos in that order) 
http://youtu.be/VUshGO-Qc18

http://youtu.be/k__pHXpnJ3E

http://youtu.be/dW79p4DnJ_M

http://youtu.be/ruP3bMBe1_Y

was not getting to my heels... was not sweeping my knees back... toes too early on second pull... not my best day for snatches.

B) 165, 185, 205 felt slow and not explosive all

C)75, 135, 165 (max), 155, 150.

skipped the EMOM... body was really really achy all day today. just felt awful. not my best day of training, but hopefully i'll start to feel better soon.