October 21- 27th

Monday

A. Snatch, power snatch build to a heavy single- 200
B. Power clean. Front squat, split jerk, build to a tough set, not a max- 265
+
For Time:
30 cleans @ 225#- DNF because i pulled my back out on my 29th rep. i would of have it done in under 10 mins, but i wasnt able to lift the bar.
rest 10 min
15 rope climbs to 15'- 7 mins
+
10 min z1 flush

Tuesday

A. Close Grip bench press 3-4 reps x 5 sets, rest 3- 205(4),205(4),215(3),215(3),215(3)
B. Press Cluster 12x2, 2.2.2 x 3 rest 3-155(12)/165(2.2.2), 165(12)/175(2.2.2) , 175(12)/185(2.2.2)- i miss read the tempo for this, thought the tempo was my reps as well
+
row 1k @ 1:48/500 , rest = work x 3-i was able to hold the pace for the first 1k, but i fell off for the second set. but i was abcle for hold onto it for the third set. 
+
accumulate 180 seconds FLR- 2 sets with a 45lb plate on my back with a 30 sec rest in between 
+
15 heavy TGU slow and steady

Wednesday
A. weighted wide grip pull ups 2 -3- 5 sets of 3 with 60#
A2- weighted legless rope climbs 1 ascent x 5- each with 15# vest
B- 30 HSPU 10" depth for time-3:42- completed the first 20 reps within under a min

+
prowler pushes
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 

Thursday

OFF

Friday

A. Snatch, build to a touch and go triple max- 205
B. Clean and Jerk-2.1 hang power cleans/split jerk-265
C. Back squat @ 21x1, 5 x 5 @ 75%1RM, rest 3-250 for all 5 sets
+
for time:- 6:21, that is with changing my own weight
10 thrusters - 135#
2 rope ascents - 15'
8 thrusters - 145#
2 rope ascents
6 thrusters - 155#
2 rope ascents
4 thrusters - 165#
2 rope ascents
2 thrusters - 175#

Saturday

OC throwdown
+
20 min z1 run

Sunday

60 min flow work
airdyne
row
run
pistols
handstand walk
muscle up
heavy sled drag
* nothing to failure, just keep moving