Tuesday- MAP Long
5 sets @ consistent effort
Row 50 Cals
40 Front Squats, 45#
30 Pull Ups
20 Box Jump Overs, 30”
10 Toes to Bar
rest 5 min 

Yikes!!

1) 7:53 came out too hot and I knew it. Kept a 1150 cal/HR pace and that was not smart. 

2) 9:03

3) 9:19

4) 10:24 (9;45?) lost track of my rest while helping a coach with wodify... I believe this round was really around 9:45 but I recorded when I was supposed to start, not when I actually started :/ 

5)10:33

After round 1 my average cal/hr was 800-850.  This was the worst part

All front squats were UB. 

Same break every round for pull ups 15-10-5. 

Monday- Snatch + FSQ + LP repeats
A. OHS, build to 10RM
+
2 sets @ 97%
Row 250m
10 KB Swings, 70#
10 Burpees
10 KB Swings, 70#
10 Burpees
Row 250m
rest 10 min b/w sets
+
rest 10 min
+
Row 750m for time:

Full steam ahead for the open...

Round 1

3:37

Round 2

3:43

7:50 row

2:50

Ouch. Lol!

Sunday- meet

Snatch 

186, made

206, made

210, miss

C&j

245 made

260 got the clean, missed the jerk barely

265 would have given me third place this year again, got the clean, missed the jerk. 

Saturday 

Massage and mobility. Still, can't move my neck much. 

Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A. Snatch up to 70%
B. Cl&J up to 70%
+
Locomotion

Got a new pillow and I guess I slept on my neck wrong and woke up with my neck so tight I could not turn my head or work over head, spent 2 hours doing mobility stuffs and getting a massage. 

Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Snatch build to Opener
B. Clean & Jerk, build to Opener
C. FSQ, build to 80% for a single
+
Bike 10 min
+ 
Locomotion Ido Portal #1

A built up to 190

B 245

C. 260

Bike done

Tuesday- MAP Long
A. Power Snatch, build to 1RM
B. Power Clean and Jerk, build to 1RM
+
32 min EMOM
1st- 7 Toes to Bar + Bike @ Z1 in remaining time:
2nd- 10 Burpees + Bike
3rd- 25 Double Unders + Bike
4th- 10 Russian KB Swings, 70# + Bike 

A. 175, knees felt a bit tight today. 

B. 215, 

Metcon done.