A. 2 Clean Pull + 2 Hang Power Clean + 1 Power Clean; 5 sets; increase per set; rest 2:30

185, 205, 225, 245, 265
Failed the 2 HPC on the last set but hit the PC.

B. Weighted Bar Dip; 5-4-3-2-1; rest 2mins

45, 35, 35, 45, 55#
Used rings so weight was quite a bit lower than normal bar dip strength.

5 Sets
1 Muscle Up + 10 Ring Dips
10 Toes through rings
rest 30sec
Row 400m @ 90% Effort
rest 2mins

MU/RD: Easy
Rows: 1:15, 1:16, 1:16, 1:17, 1:19

EMOM x 20
5 Power Snatch 115#
7 HSPU

PS: Combination of these two movements caused lower back to light up like none other the last 3 rounds.  Had trouble snatching because the pain was so bad but got them done!

HSPU: UB!  Last 2 rounds got rough but very glad to have hit all of these in sets of 7.

EMOM x 20
10 Thrusters 75#
10 Pull Ups

Thrusters: First two rounds were hard and then things got easier as we went along.  Sat down on the last 2 rounds of the power snatch through thrusters which gave me back the rest it needed to recover faster than it was working by round 3 or 4 of the thrusters.

PU: UB & fast

EMOM x 20
8 Burpees
Airdyne 30sec @ 85%

Burpees: Took an avg of bout 25 seconds in later rounds.  

AD: 17-20 calories each :30 second round

 

A. 3 Position Snatch (floor, mid thigh, high hang) 2-2-1-1-1; rest 2mins

115, 135, 155, 175, 185#

B. OHS; 135 x 3 reps; on the minute for 10mins

Easy

5 Sets
10 Squat Cleans 115# TnG
15 Pull Ups
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins

Squat Cleans: First set wasn't really smooth and was uncomfortable, later sets felt better.

Pullups: 15, 15, 15, 10/5, 8/7 - Grip was toast from squat cleans.  I was distracted on the 4th when my 13 year old boy cleaned 150# on my 10th rep.  Good job Luke!

Airdyne: 38, 36, 33, 31, 35c

This was tomorrows workout but did it today by accident.  Swapping days.

A1. Snatch Pulls (straps ok); 3-3-3-3-3 (@ 105% best snatch); rest 2:00

255# - Back lit up on last 2 sets.  The DL triples we did the other day came back to haunt me today.  4th set was the strongest.

A2. Close Grip Bench Press; 3-3-3-3-3; rest 2mins

Skipped this today, no bench.  Will do tomorrow.

7 Sets
3 Hang Squat Cleans 205
6 Burpees AFAP
25sec Row
rest 3-4mins

First 3 rounds, back was very tight from the DL.  Took belt off for last 3-4 rounds once it started feeling better.  

1) 169m
2) 168m
3) 171m
4) 166m
5) 165m
6) 163m
7) 172m 

 

A. Build to tough Triple in the deadlift - 12mins max

Worked up to a 425# triple.  Felt pretty good actually.

For Time
10 OHS 135# - :24
10 Box Jumps up and Over - :36
10 Thrusters 115# - :32
10 Power Cleans 185# - 1:21
10 Toes to Bar - :30
10 Burpee Muscle Ups - 2:26
10 Toes to Bar - :53
10 Power Cleans 185# - 2:02
10 Thrusters 115# - 1:18
10 Box Jumps up and Over - 1:24
10 OHS 135# - 1:08

Time: 12:38 w/24" BJ's and 88" regionals standard height on rings.

First round wasn't bad.  Burpee MU's could be a little faster but the workout didn't get nasty until I got back to the PC's.  The thrusters were miserable and the box jumps were slow.  I think I missed the mark at the side box jump overs by going 24" instead of 20".  It is pretty high to just hop on and over so took these a little more methodical than I should have. 

 

A. Squat Clean from High Blocks; 1.1.1; rest 2mins; 5 sets (add weight per set)

225, 235, 245, 265, 285#
First time pulling from high blocks.  Last round got heavy.

B. Push Press + Push Jerk + Split Jerk; EMOM x 10mins (start at 155# and add weight per minute until you reach 80% effort, then stay at that weight for the remainder of sets)

155, 165, 175x5, 185, 195#
Power cleaned these.  Stuck with 80% effort for the 10 sets.  I think it was about right.

5 Sets
Parallete HSPU (w/ 2-3" deficit) AMRAP
10 K2E
rest 20sec
Row 400m @ 90% Aerobic Effort
rest 2mins

HSPU: 8, 8, 6, 5, 5

K2E: easy compared to the other movements

Row times: 1:17, 1:16, 1:19, 1:20, 1:20 

EMOM x 18
6 Hang Power Cleans 155#
10 Ring Dips (kipping)

HPC: not too bad
RD: UB

EMOM x 18
7 Front Squats 135#
9 Pull Ups

FS: Focused on knees out.  Good stability and energy here.
PU: very strong tonight and effortless.

EMOM x 18
10 KBS 53#
5 Burpee Box Jumps 30"  - Used 32" box today

KBS: Easy, focussed on efficiency, hip drive and full extension at top. 
BBJ:  Did side jump & overs until round 6, then started stepping down on 12" box.  Felt the shin splint feeling in the right leg so went to the step down for the final rounds. 

I didn't breath to hard during this session although I did work up a sweat about half way through the front squats.  It was easy to maintain focus from round to round.