Sept 2nd- 8th

Monday

AM

30 min z1 run continuous- about 10 mins into the run my feet really started killing me,so i called it quits and finished out on the airdyne

PM

A. Back squat @31x1 10,10,8,8,6  rest 3- 205(10),  215(10), 225(8), 235(8), 245(6)

B1. Power Clean 2-3 reps, rest 10 seconds - 205(3), 215(3), 225(3), 235(3), 245(3)

B2. High box jump cluster 1.1.1, rest 3 min x 5 sets- 40in, 40in, 40in, 43.5in, 43.5in

C. Overhead Squat 5 x 5, rest 3- 155(5), 185(5), 205(5), 215(1), 215(1)

8/10- felt ok through session, preformed close to best, 

- kind of annoyed about how my feet started cramping up , thriugh  me off for the rest of the workout.  back squat were good, and same with the power cleans and boxjumps. i started to struggle with the OHS towards the end of the set. just couldnt keep the bar overhead for more then one rep. but i know that i could stick the weight next time

Tuesday

A. Bench Press @ 31x1, 10,10,8,8,6 , rest 3-

B1.15 Strict HSPU for time, rest 60 - first 2 sets were completed in 15 sec, last to were completed in 18 and 19sec

B2.3 rope climbs for time, rest 60 x 4 sets - all climbs were completed in under 28 sec

PM

50 M prowler push @ 100% ( moderate load), rest 3 min x 5- total weight 180lb, the first 2 sets wasnt bad, completed within 30-40 sec but wasnt able to maintain that. really had to grind out the last 3 sets

Wednesday

OFF

Thursday

A. Back Squat @31x1 10,10,8,8,6, rest 3- 215(10), 225(10), 235(8), 245(8), 255(6)

B. Hang squat clean 3-5 reps x 5 sets, rest 2-205(5), 215(4), 225(3), 245(2), 245(1)

C. Snatch Pulls 3,3,3,2,2,2 rest 2- 205(3), 215(3), 225(2), 235(2), 245(2)

+

20 min z1 

5/10-didnt want to workout today,no motivation, weight felt heavy, not focus what so ever. the main reason that i had such a crappy start to my workout is because of the lack off food for the day. i grinded through the back squats and call it quicks for a little, had to get some food in o help me feel better. after resting for about an hour and getting some food, it really helped me get through the rest of the workout.

Friday

A. Push Press @21x1, 10,10,8,8,6 sets rest 3- 145(10), 165(10), 185(8), 195(7), 200(5)

B. Split Jerk 3,3,3,2,2,2, rest 3- 215(3), 225(3), 245(2), 255(2), 265(1)

C. Cuban Press 10-12 reps x 5 sets rest 2- sets of 12 with 15lb DB

PM

airdyne

30 seconds @ 85%

30 seconds @ 50%

x 15 sets 

5 sets @ 80%

750m row 

75 DU

25 Unanchored Sit-ups

25 Back Extensions

3 min rest

-as we spoke the other day. I had a rough week, really felt beat up from the start. a lack of food intake  contributed to this. I took a complete rest day sunday and just recovered. took in alot of food and water. so i can hit it hard come monday. hopefully i can keep up the energy level as well like i know im capable of.