Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 L-Sit Ring Pull Ups + Air Bike @ 60% remaining time
2nd- 3 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time **5” deficit
3rd- 4 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:02/500m
rest 1 min
x 3   

EMOM done. 

6 1/4 inch deficit. Strict. 

Ring pull ups were still the worst. Around round 7 core was going and legs were dropping. 

Surprised at the fact I got all MUs done. 

Row

These crushed me today

4:13

4:23

4:25

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Hang Clean from blocks at knee cap + Jerk Cluster, 1.1, build to tough set **get knees back a little more in the set up of the hang position, shins vertical to load the hamstrings more
B. Clean, 2 TnG w/ 195 x 10 sets for time:
C. Front Squat @ 20X1, 4 x 3 @ 85%, rest 2 min
D. BSQ @ 20X1, 4 x 3 @ 85%, rest 2 min
+
20 min @ easy pace
Run 200m
20 sec Chin over Bar Hold in L-sit Position
10 Alt Pistols
10 Step Ups Alt, 20"
15’ Lateral HS Walk Wall Facing against a wall both directions **focus on tight core

A. 155,175,185,205,225

http://youtu.be/4tgKBtNRzLo

http://youtu.be/gRmsD0aFh4w

Camera man broke it down into 2 parts... But they are the same lift at 205.

B. 6:06 

C. 260 done

D. 290 done

Metcon

3 full rounds + 10 step ups 

Saturday- Speed Sq + Snatch DL + Mixed MAP Low Vol
A. Thruster, 2 @ 175/min for 8 min
B. Snatch Grip Dead Lift @ 31X1, 4 x 3 reps, rest 2 min
+
3 sets @ high consistent effort
Air Bike 15 Cals
12 Alt DB Snatch, 55#
12 Over Head Squats, 95#
45 Double Unders
rest 2 min b/w sets

A. Done

B. Done at 205

Metcon

2:42

2:48

3:33

Last round had trouble with DUs. First 2 rounds were UB. Once my breathing is gone my DUs suck. 

Friday- UB Int + UB Density + MAP Row
A1. Incline Bench Press @ 30X1, 4 x 3 reps, rest 60 sec
A2. Wtd Vest Strict Pull Ups @ 30X1, 4 x 2.2.2, rest 2 min
+
10 min AMRAP
AMRAP Unbroken Strict Press, 115#
1 L-Sit Rope Climb
+
Row 30 sec @ 1:49/500m
rest 15 sec
x 10

A. 175, 185,185,185

A2. 35#, 55#, 55, 55

Metcon

10,6,5,4,4,3 

Row, done. Only 5 were at or under 1:49 tho. 2 were 1:50 and the rest were around 1:52... I though I was going faster but I guess the slow start was averaging me down more than I thought. 

W3
Thursday- Snatch Int + Density + FSQ/BSQ + Core
A. Snatch, build to 2RM TnG
B. Snatch, 1/min for 5 min @ 2RM weight
C. FSQ/BSQ, 6/12 reps @ 75% 1RM FSQ x 4, rest 2-3 min
D. Dragon Flags, 5 x 4-5 reps, rest as needed

A. 135, 155, 175, 185F

http://youtu.be/1ELWZlpnJyY

B. Done

C. Done at 225 for all 4 sets. Getting better, but it still sucks. 

D. 5,5,4,3,3. Just ran out of gas. 

Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 L-Sit Ring Pull Ups + Air Bike @ 60% remaining time
2nd- 3 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time
3rd- 3 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:03/500m
rest 1 min

Done. Hardest part was the L pull ups.

HSPU at a 5 inch depth. Strict thru 7 rounds, then had to kip. 

Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Hang Clean from blocks at knee cap + Jerk Cluster, 1.1.1, build to tough set **try to be more patient on letting the bar get higher up your thighs into your hips.  On your dip for your jerk, stay a little more upright.
B. Clean, 2 TnG w/ 190 x 10 sets for time:
C. Front Squat @ 20X1, 3 x 4 @ 80%, rest 2 min
D. BSQ @ 20X1, 3 x 4 @ 80%, rest 2 min
+
20 min @ easy pace
Run 200m
20 sec Chin over Bar Hold in L-sit Position
10 Burpees no jump
15’ Lateral HS Walk Wall Facing against a wall both directions

A. 135,155,175,196,215 worked on patience, blocks were a little lower than I wanted, but adding one more would have set me above the knee. Darn being so short....

http://youtu.be/nhqjB7Xp5fA

B. 7:56. 

C. 245x3x4

D. 275 x3x4

EMOM 

4 rounds total, hardest part was the chin over bar holds. And last set of HS walks, low back was arching too much.