Saturday

AM

30:00 AirDyne @ Z1

PM

A) Halting snatch-grip deadlift (:01 pauses 1" off ground & just below knees on way up & way down)

6 x 1; :90 rest

B) Seated 1-arm DB shoulder press

build quickly to a challenging 5 for each side (can be different loads)

C) 48:00 Assault Bike @ Z2

off every 6:00 for 5 glute-ham raises + 6 glute-ham sit-ups

A. 123, 133, 143, 153, 153, 153
B. 25(R), 35(L)
C. complete
+
all the shoulder stuff between B&C

Sunday

A. Power clean, build quickly to 80-90% 1RM
B. Halting snatch-grip deadlift (pause just below knees on the way up & down), 5 x 1 starting @ 125 & adding 5-10/set; begin a set every :90
+
3 rounds easy pace:
:60 handstand push-ups
:60 rest
:60 strict fat bar toes-to-bar
:60 rest
:60 row
:60 rest

A. 165 (89%)

B. 125, 135, 145, 155, 165

+

complete 

(including an easy set of 10 kipping handstand push-ups!)

Power cleans felt okay, really tried to get lower instead of wider at the heavier weights (moderate success). 

Snatch grip deadlifts were fine. 

Ummmm kipping handstand push-ups were so fast and easy after the months of strict only!! Opened with 10 on the first set (PR), and opened with 8 on the second and third sets. Holy crap. This was neat!