Monday

A)
Back squat
3-2-1-1, 40X1; 3:00 rest

215(3), 235(2), 255, 265

B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides

60(6), 60(5), 60(5R/4L)

C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand

7 rounds + 4 push-ups with 35/hand

D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)

+10(8), +20(4), +20(4)

Sunday

A. Split jerk, build to a moderate single
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down

@ Active 

A. 165 in nanos, no belt

B. 95, 100(1.F.1), 100(1.F.1), 100

C1. 26/hand across, kettlebell front rack

C2. 10 across

+

0:36

0:35

0:35

0:34

0:35

+

walk complete 

Solid day!

Jerks felt crisp and easy, but 165 felt like a "moderate" stopping point. Basically, I couldn't guarantee that 175 would be as crisp as 165 was, so I called it. 

Power snatches were really tough today. Again, the blocks were closer to upper thigh than mid. The two fails were just pulls where I lost a little focus.

Wasn't sure what kind of weighted walking lunges to do, so I chose front rack. Weight choice was appropriate for a moderate 20m; considered jumping to 35/hand but I think that would have edged toward tough. 

I always forget how difficult ring rows can be. Set up rings about 18" off the ground, and walked my feet all the way out in front so I was just an inch above horizontal at the bottom position. 

Burpee/row piece kicked my ass but I loved it. I really enjoy these types of sprint pieces. Couldn't get the row pace under 1:34/500m, but no knee pain at all. 

Hamstring is still jacked up, spending a lot of extra time on stretching and mobility. 

Thursday

AM
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
20:00 mobility work of choice
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

PM
A. Muscle-ups, 9 x 1; begin a rep every :60
B. Front rack walking lunges, 2 x 16-20 steps; 2:00 rest
+
4 sets, each for max calories:
:30 row @ 100%
:30 rest
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 passive hang from bar

AM

complete

PM

A. 7 complete, missed 8 and 9 

B. 123(20), 133(16)

+

13 calories / 156m

11 calories / 147m

11 calories / 142m

10 calories / 137m

+

complete-ish

+50 on the RH (12)

10m handstand walk easy

skipped passive hang

Muscle-ups were rough today - caught all of these EXTREMELY low. Actually surprised myself to save 2 of them, they were that bad. Re-ripped open 3 spots from Tuesday on the 7th rep and wasn't able to get as big of a kip after that (hence the fails). 

Lunges got hard at about 12 steps - mostly due to holding the front rack, legs never struggled with this weight. 

Row sprints SUCKED. Had to grip the handle just by the fingertips, which didn't help. Fell off badly (obviously) - hamstrings were really tight and breathing was horrible. Pretty sure this is significantly worse than the last time I did these. Blahhhhhh. 

No issues with the reverse hyper or handstand walk, but decided to skip the hanging from the bar due to the poor shape of my hands. Ouch :(