151002

Day 10 

A. 15 min Shoulder mobility 

B. Work to a Max in the complex 3 Push Press + 2 Split Jerks 

225 felt easy. Missed second press at 235

C. Drop down to 80% and Preform 5 more complexes rest 2 min btwn each 

185. Fine but shit hurts my right bicep and posterior elbow

+ 3 rounds for time 

10 Push Press 155lbs

75 Double Unders

4:51

First set PP fast and unbroken, messed up once on dblus. Second and third set pp, first 5 fast, last 5 slow but didn't put the bar down. Stopped once on second set of dblus because I was tired and unbroken on last. Transitions were a little slow when going back to the bar. 

Slowed down on PP because of shoulder fatigue. Bruised the shit out of my collar bone per usual. 

150929

Day 9 

A. 6-8 reps 1/ and 1/4th Front Squats rest 2 minutes x5 

155 x8

155 x8

155 x8

165 x7

165 x6

I think I should do a lot more weight but this is hard to complete. I'm very tired today, didn't sleep much, Luca woke up a lot and then woke up at 4:45. 

B. Banded Leg extensions 18-20 reps rest 2 min x3 

Yup- but this is stupid. I feel it for the last 7 reps each time. Hard to keep bands on feet. End up putting it under my foot and turning foot out. I boycott for 1 year. 

+ EMOM until failure or 160 reps 

20 Wall Ball Tosses 

157

I stayed unbroken until the 6th set. Then broke up. Should have finished the 160 but I miscalculated my rest, wasn't thinking. I still did the last three but they were into the next minute. 

 + EMOM until Failure or 105 reps 

15 Burpees to a 6" target

Missed last minute by a rep or two. Shoulders/chest tired. 

150928

Day 8 

A. Squat snatch to a heavy Double 

195, missed second at 205. Got under it but my shoulders are really unstable today. 

B. 5x3 Pause Snatch Pulls 1 second pause below the knee 1 second above 1 secon mid hip rest 2 min btwn sets 

All at 185. Pretty decent. Need to keep weight on ball of foot and not lift toes. 

+ 2 min AMRAP 

10 Deadlifts 315lbs 

10 Box Jumps 30" 

1 + 8

DL unbroken first round and then fell apart on dl

Rest 2 min 

3 Min AMRAP 

10 Hang Power Cleans 155lbs 

10 Burpee Box Jump Overs 24" 

1+6

Hpc were really hard for me. Surprisingly hard. First set unbroken but slow

Rest 3 minutes 

4 Min AMRAP 

10 Power Snatches 75lbs 

10 Toes to Bar

3 rounds. Not to bad

My mid/upper back was pretty worked for the metcon. Grip too

150925

Day 7 

A. Squat Clean to a Heavy Double 

265 pretty solid. Didn't try another double. Don't think would have gotten second rep was pretty hard. Tried 285 2x, got under it but it's smashing me down on the catch

 B. Double Barrel Front Squat 3-4 reps rest 2 min btwn sets x5 

195 x 4 for all sets

Shit is hard

+ 

1 Min AMRAP 

Row 250M 

Toes to Bar 

Rest 3 minutes x4

5, 1:28ish pace row, 41 s/s

5, 1:31 pace, 40 s/s

5, 1:25 pace for 150m, then 1:30, 47s/s

2, 1:35 pace. 39s/s

This exhausted me. 

150923

Day 6

A. 15 min Shoulder mobility 

Yup

B. 3 Push Press + 2 Split Jerk rest 2 min x5 complexes 

215 doable. 2nd push press was hard on each round. 

 + 

10 Min AMRAP 

10 Push Press 155lbs 

10 chest to Bar Pull ups

10 4" Defecit HSPU

3 +10

First round was fast. Then shoulder got very fatigued. C2b were all unbroken. First set of everything was unbroken. Then had to start breaking up shoulder stuff. 

150921

Day 5 

A. Reverse Lunges front rack 20 steps rest 2 min x5 

Did all with 155. Felt ok. Front rack got hard at the end. 

+ 22 min AMRAP Min 1 15 Wall Ball Tosses Min 2 10 Burpees

Yup- shit got hard but I held on. I slowed down the burpees so I wasn't too out of breath and recovered during my set. Toward the end I broke the wallballs into 8/7. It took longer but I wasn't as taxes. My shoulder were super tired on wallballs. Still struggling to recover. 

150919

Day 4

A. Squat snatch to a heavy triple 

175 x3. Left grip was only problem but got it. Tried 185 but really rushed my 3rd rep because of grip and missed last rep. Should have had it. 

B. 5x1 Snatch Pulls to top of knee with 3 seconds pause. video and make sure knees are in correct position rest 2 min between pulls 

I did these at 205 and rested 1mn. Felt pretty good about getting my knees back but need to remember to keep my weight on my forefoot and not left my toes. 

+ 2 min AMRAP 

10 Deadlifts 315lbs 

10 Bar Facing Burpees

1 + 10 dl was rough on second round

Rest 2 min 

3 Min AMRAP 

10 Power cleans 135lbs 

10 Box Jumps 24" 

2 + 7 

Rest 3 minutes 

4 Min AMRAP 

10 Power Snatches 95lbs 

5 Muscle ups

2 + 7

Everything was ok but I'm just not recovering and can't catch my breath.