8/19- 8/21

Monday

AM

45 min z1 flow session, just keep moving from movement to movement for 45 min

row 

bike 

run 

hip mobility

shoulder mobility

PM

A. Snatch 1 x 8, 3 sets 175 , 3 sets@ 185, 2 sets @ 200#- perfect on all attempts, weight felt really light so I pretty much built to heavy single/ max. Got 230#

B. Back squat @ 20x0, 2 reps x 5 sets, rest 2- 295,300,305,310,315

C. Build to max weight single arm dumbell row @ 31x3 for 5 reps each hand-88lbs

Tuesday

A.  Build to a 3 rep max hang power clean- 245,255(2).. My first attempt at 245 I squatted the 3rd rep but nailed it the 2nd time

B. Split Jerk 1 rep every 30 seconds for 5 min 225#-weight wasn't to bad, but about 2 and a half mins it started to get tough

C. Push Press 2 reps x 5 sets rest 3 min- ,195,200,205,210,215

D. 3 rounds for time: 6:28

10 Parallette HSPU

2 rope climb

5 40" box jump * step down 

Wednesday 

8 min @ 90%- 53 box jump overs

50 toes to bar
35 burpees to 6" touch
amrap 24" box jump overs * step down and over, no rebounding
rest 5 min
8 min @ 90%- 50 cals
50 wall ball
100 double unders
AMRAP cals airdyne in remaining time
rest 15 min
8 min AMRAP- 54box jump overs
50 toes to bar
35 burpees to 6" touch
amrap 24" box overs
rest 5 min
8 min AMRAP- 51 cals
50 wall balls
100 double unders
AMRAP cals airdyne in remaining time

Over all rateing for the past 3 days 10/10. I've been feeling amazing the last few days. Feeling strong, really focused and just very exicited to hit it everyday. I tended to drift away a little bit on Mondays snatch work, but I think it paid off. Got another PR. And been impressed with my back squat lately to, feel it is getting alot better. As far as today's AMRAP, It was awesome that I was able to match my reps for both AMRAPs. I don't remember or at all have been able to repeat like that. I have the videos for most of these lifts/ workouts just trimming them and uploading them