Saturday 7 December

A. Clean + 2 Front Squats x 6 @ 85%+ 1RM Clean
Rest 2-3 minutes
B. 1.1.1 Clean Pulls x 3 @100% of 1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

A. 155, 165, 165, 170, 175, 180 – cleans felt excellent today.  tried 185 twice but kept catching it foward.  soon!!
B. complete @ 180 - these felt impossibly heavy.  i don't understand.
+ Modified for the bum shoulder:
C. Subbed 5 tng squat cleans for thrusters. Subbed slam balls (@40lbs) for toes to bar. - slam balls were exhausting.
D. Subbed 5 tng power cleans for g2o.

Saturday 27 July

sleep: 11pm to 8am (no alarm)

9am: eggs, rice, avocado
11am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
6pm: chicken, rice, avocado; pistachios
10pm: greek yogurt, blueberries, walnuts

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A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer’s walk trips – 25 m each – 1 pd/h

A1. 114, 124, 129
A2. 73, 78(5), 78(5)
A3. BW, +2.5, +5
A4. 25, 35, 45 (started way too light)

+
26:45 – slow and steady pace, didn’t really do it for time.