151015

2 days from last week. 

Day 3 

A. Power Snatch off Blocks Top of the Knee 6 singles rest as needed btwn each 

185,195,195,195,195,195 but missed last one. Lost the power and started to squat after 2/3rd at 195. But 195 is my power pr so it's ok. 

B. 6-8 Snatch Grip romanian dead lifts to top of the knee + 5 secon pause at top of the knee Rest 2 min x3

135 x8

155 x7

155 x7

Hard on hamstrings 

+ For time 

50 Chest to Bar Pull ups 

400M Farmers Walk 70lb KB's 

20 Muscle ups

16:43

C2b were good, better then expected

Farmer carry took me about 8mn but felt like an hour

Mups were impossible because I couldn't hold on to string then together. Took me 4 my for first 10 and then 2mn for second 10 as my grip recovered. 

Day 4 

A. 500M Ski erg 

Yup

B. Barbell on trap 2 min each trap 

Yup

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

Yup

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

Yup

D2. Table to Stretch Fingers Facing feet 

Yup

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

Yup

F. Back Squat 6 Heavy Singles Rest as needed btwn singles 

345 for all. 

G. Drop to 70 Percent of heaviest single and preform 5x3 preform the 3 reps AFAP rest 2 min btwn sets

245