Back squat 3-3-3-2-2-2-1-1-1

255-285-305-315-325-335-355-355-355

felt damn heavy today but worked through it.

pm

every :90 x5    all 5 ub

15 c2b

every :60×3 first one ub last 2 10-5

15 c2b

every :45  broke these up 9-6 hips and lats were not synched up got pretty fatigued.

15c2b x2

12 min amrap

9 t2b

12 dl @115

15 wb

7 full rounds +7t2b

felt pretty grippy after all the c2b right before.

10 beat swings

2 hips to rings

muscle up cluster 2.2.2

done these were really damn hard after the first 2 pieces last 2 sets bumped the the rest to :40 sec

Warmup

4 rounds

5 1/2 kneeling box jumps

10 single leg hammy curls

:60 bike

+

4 rounds

20 sec glute elevated hold

5 elevated heel taps

25 min amrap

20 cal bike

15 kb swings @70

7 db front squats

9 full rounds +7 cals

quad pump was real on this.

snatch singles @185-210  10 makes this felt good started at 185 and worked up to 205 and focused on speed under the bar

10 min ab @300

every 2 min 10 db thrusters @50 had to use db all the barbells were being used

every :90 x5

15 hspu

every :60 x3

15 hspu

every :45 x2

15 hspu

all ub this felt really good good pump but shoulders held up and was able to get it done.

warmup

4 rounds

10 banded hammy curls

20 alt landmine cossack squats

5 single leg barbell power snatches

5 kb dl with pic

build up to heavy clean+2fs     310

21-15-9

hspu

c2b

3:55

21-15-9

c2b

t2b

7:20 this was damn hard probably came out to hot the first one

21-15-9

t2b

hspu

6:31 t2b by this point were pretty tired. less core fatigue more lat and shoulder fatigue then anything.

10 min bike

+

4 rounds

5 1/2 kneeling row to ext rotations

:30 side plank

20 single arm db rows

10 banded rows

+15 min ab at warmup pace

For time

3,000 m row –    10:35.2

rest

7 min amrap

-100 wb

-100 heavy rope du

-max bmu in remaining time

12 bmu. broke up wb 50-30-20.   du were 40-45-15

5 min bike @300watts

+

10 beat swings with pressing down on rings

2 hips to rings

muscle up clusters 2.2.2 x3

Made this up from previous day.

Every :90 x5

15 hspu    all ub

every :60 x3

15 hspu  2 sets ub last set 12-3

every :45 x2

ub and 11-4

That was all for today missed the lifting for the day.

warmup

4 rounds

:60 bike

5 heel step downs

20 sec glute hold

10 hammy curls

20 rft

30 du

5 bfb

3 t2b

1 power clean @255

25:29 time. i took my time alittle bit setting up for the clean that slowed me down some but i believe all du were ub and t2b were ub

thats all i had time for this day.

15 min machine

+

4 rounds

5 deficit snatch pull

5 deficit muscle snatch

A. Squat snatch 10-15 singles @205   10 attempts 8 hits 2 misses felt little slow and groggy on a monday

20 push presses from ground @185 x2 rest 5 btwn-  1:52, 2:26 hips and leg pop went away   quickly on this.

back squat- 3-3-3-2-2-2-1-1-1     285-295-305-315-325-335-335-355-365

+

10 min bike @300 watts

every 2min 30′ hs walk

all ub this was good

pm

missed the pull-ups

Hspu

7 sets ub broke up the 8th 11-4

+

9 min amrap

9 t2b

30 wb

4full +12

3 rounds

10 banded hammy curls

20 landmine cossack squats

5 single leg barbell only snatches

Hang power snatch 5 tough reps- 165-175-185-185-190 felt solid pretty heavy

Hang squat clean cluster 1.1.1 @225 x3   felt great speed under the bar was good

14 amrap

100 du

20 thrusters @115

12 db box step overs

100 du

20 bfb

100 du

12 deficit strict hspu

made it 10 db box step overs into the second round. All sets of du ub.

very slow at the deficit hspu i had to do these in sets of 2-3. Overall happy with the workout improved strict hspu i feel i could have made it pretty far into this workout.

10 min bike

+

5 1/2 kneeling row to ext rotations

:30 side plank

20 single arm rows

10 banded rows

15 min bike @300 watts

into

21-15-9

power cleans

6:00 very slow just seemed really tired and the bike winded me more   then i thought

ring dips

rest 5

21-15-9

thrusters @95

c2b

5:54 c2b felt pretty good but thrusters were not great we talked about it and i sent you the video of the thrusters.

That was all for the day had to leave early for work.

Warmup

5min bike @300

+

5 clean lift offs

5 tall cleans

5 thrusters

5 min bike @350

Squat clean 10 @290. All done at 290 felt fairly heavy no misses

Squat snatch 8×2 @below knee height- 2 misses all done at 165-185

Front squat tough 3- 325 pretty happy with this being test week i hit 330 for 1

90% of 325 for sets of 3- I had to leave didn’t get to the push jerks or the 17 amrap of

20 hspu

20 pull-ups

20 pistols

20 wb