Oct 7th- 13th

Monday

A. Snatch 1 x 7 sets, weights from 75-85% of 1RM -200# no fails
B. clean and Jerk 1 x 7 sets, weights from 70-80% 1RM - 225# no fails
C. 1 1/4 front squat 4-6 reps x 5 sets , rest 3 -sets of 4 with 225#
D. Barbell walking lunge 10/10 x 3 sets, rest 3- 145#

8/10- felt good today. Takeing the past couple of days off really help my shoulder. The snatches went great, deff could up the weight. Clean and jerks were good as well, felt a little tightness in the shoulder but wasn't bad at all. The 1 1/4 front squats killed me. It's the 1/4 that destroys me. 

Tuesday

AM
A. Push Press Build to a heavy single-235
B.push Press every minute for 10 min, 77% of A- 185# no misses
B1.Weighted Bar dip 6-8 reps , rest 60- 50lb for sets of 8
B2. Strict CTB pull up 2-3 reps, rest 60 x 4- sets of 3

PM
250m row @97%-
rest 4 min x 4 sets

Wednesday

OFF

Thursday

A. Hang Clean. Squat Clean, build to a max-265#
B. Front Squat 3 fast reps every minute for 10 min - 225#
+
16 min EMOM- all thruster were completed with in 15 sec, and CTB pull up were finished in 12sec and under
First minute: 7 thruster @ 115
second minute: 12 CTB pull up

Friday

AM
A. BTN split Jerk. Split Jerk , 1 rep every minute for 10 min, start @ 225 add if possible- 2 sets with 225 and completed the rest of the EMOM with 245. failed the last split jerk (didnt lock out completely 

B1. Bodyweight bench press AMRAP @ 20x0, rest 90-185#- 9 reps, 8 reps, 7 reps,6 reps,6 reps
B2. Pendlay row @ 21x2, 6-8 reps, rest 90 x 5 sets - sets of 8 with 95#

PM
10 min airdyne for cals- 200 cals

Saturday

30 min aerobic tester- 6 rounds +250m+30reps+ 6cals

row 250 meter

5 pull ups

10 box jumps(step down)

15 OHS (45#)

20 cals on airdyne