A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

95 all sets

B.
Every minute on the minute for 10 minutes:
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

145, 170, 180, 190, 205, 215, 225x, 225x, 225

Snatching at these increments on the minute wasn't going to happen for me. Feeling weak tonight anyway but at least tried. Once I hit 205, I was thinking, no way. Backed it down with a little more rest just to hit 225 before I called it quits.

C.
Every minute on the minute for 10 minutes:
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+

Wasn't even going to try OTM on this so worked up to 225 and focused on jerk technique.

D.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

285x4, 300x3, 315x4, 300x4, 315x3, 335x2, 285x6 - tough

MRI was clean for the most part. Told me to rest the shoulders. He thinks my pain is coming from the upper sub-scapular area where it ties in to the shoulder. No surgery and nothing serious is good... Pain and discomfort is bad. I guess I'll take it.

A.
Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

285, 285, 285, 285, 290, 290, 295, 305 - The last set was easier than the previous 2. Mentally I must have done something different on the last set.

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Based on an older 400 PR.
300x4, 300x3, 320x3, 340x2, 370x1 (strong), 320x10

If I could have held it together a little tighter from 6+ w/better efficiency and concentration between reps, it would have bought me few more reps. 

C.

Three sets not for time:
x5 PHSPU - 6"
x5 C2B kipping pullups
x10 OH Lunges w/45# plate
x15 20" box overs
Rest 2 minutes

Done

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

Worked up to 165#

B.
PP: Work up to heavy triplet

185#

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.

PU's: 75, 75, 75, 55, 65, 65, 55, 55 - all triples
RD: Most of them strict, tough

D.
10 min @ 80%:
AD 20 cals
row 250 m
25 DU's

4 rounds + 20 cals

+rest 5 min

10 min @ 80%:
10 GHD SU
3 wall walks
10 WB's

5 rounds

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

135, 155, 170, 180, 195, 205, 205, 205, 205, 210# - doubles got tough in the last 3 sets.

B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed

Done @ 255#

C.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
No tempo prescription here. The first few sets, or even the first session, might feel a little odd when you transition back from tempo work, but it shouldn’t take you long to regain your normal squatting rhythm and enjoy the strength you developed during the tempo squat phase.

4) 285, 300
3) 300, 320
2) 320, 335 (x1) - Failed at the sticking point on 2nd rep and gave up.
6) 285

FS's were rough on me today. That was a lot of weight and a lot of reps. I felt myself wanting to descend slowly but had to keep reminding myself to move. Back was pretty tight going into the last 3/2/6. 

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar

7 rounds + 5 HPC + 5 T2B

Arms are fried because of this one. T2B aren't real great so that didn't help my grip any having to hang longer than necessary. A little more aggression early on would have bought me the time needed to finish my 8th round.

Two sets for time:
10/8 Muscle-Ups
15 Snatches (135/95 lb.)
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots (30/20 lb.)
35 Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 8 minutes

11:02, 12:47 

A. PC – 1.1 emom – 72% – 10 min

220# 

B. PC x 1/SJ x 1 – 70% – 10 min

210#

C. PP Cluster from rack – 2.2.2 x 4; rest 4 min – 10 sec b/t reps

205# - This was sketchy on shoulder and got interrupted so shut this down after set 1.

D. 30 sec max reps – DB push press – 45#/h; rest 30 sec x 4

Done w/controlled minor pushes

E:
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes

110, 115, 120, 120, 127.5kg (280#) - Tougher on me today than last week.

Cool Down:

x15 burpees OTM for 3m 

EMOM – 12 min:
FW – 20 sec with heavy DB – odd 100#
Wall Walk x 3 – even

Done

Rest a few:

for time:
10 burpee muscle ups
5 wall walks
5 sets of 50 unb DU’s
5 wall walks
10 burpee muscle ups

12:40

Rest a few:

EMOM – 10 min
AD 8 sec max – odd
RC from ass leg less – even

x2 of the rope climbs from ass I got to the 15' mark.  I fell short about 4ft the next 3 rounds.

Rest:

Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)! 
Last week: 295, 315, 335, 315, 335, 355# 

300, 320, 340, 320, 340, 360# - Tough today