oct 14-20th

Monday

A. Snatch 5 singles from 80-90% 1RM , rest 2 - 215# , missed the 2nd and 4th rep, lost it foward, but i rest 10sec after the miss and nailed it
B. Clean and Jerk, 5 singles from 80-85%-235# no fails
C. Back Squat find 10RM in 4 sets - 300(10)   315(8) if i opened heavier i feel i could of got 315 or or better
D. Sled pull through 12-15 x 4,rest 2 min - 5 sets with 315(15)   could of gone alittle heavier but the sled couldnt hold anymore

Tuesday

500m row @ 1:50/500 pace , rest 2 min x 10 sets- all set were under 1:50 pace

Wednesday

A. Build to a 5RM touch and go squat clean thruster - 195(5) , 205( failed the lock out on the 5th thruster)
B. Bench Press 10,10,10, rest 3 - all sets with 195
+
EMOM - DL/T2B emom went very well, DL werent a problem at all, however the TnG SC/MU was complete shit, i had to cut the reps to 5 squat cleans but i was just moveing so slow and was feeling so shot. reason because i worked overnight/havent eatten/ lack of sleep. could of done 100 time better if i was 100%
12 min
FIrst: 8 tng deadlift 225#
Second: 12 toes to bar
rest 5 min
12 min:
First : 7 tng squat clean 135#
Second: 5 ring muscle up

Thursday

OFF

Friday

AM

A. Snatch 1RM- 225
B. Clean and Jerk 1Rm-285
C. Front Squat 1RM-305

PM

Aerobic tester

Saturday

Sprinting Progression
15 second prowler push @ 100%
rest 4-5 min actively x 5 sets
rest 10
30 Second row @ 100%
rest 4-5 min actively x 5 sets