Jan 13th-19th

monday

A. Back squat- tough 3 only one set- 335
B. Snatch 1 rep @ 180x3, 190x3, 210x3-no misses
C. 1 Power clean and jerk @ 225 per min for 10 mins, 20 DU between sets-no misses

pm-

row sprints
200 meters all out sets rest 5 x 7 -36.3sec/  36.5sec/ 36.2sec/ 36.0sec/ 35.9sec/ 35.5sec/ 35.3sec

Tuesday

A1. close grip bench, 2 reps/rest 2 min- 225,235,245,255,265
A2. weighted pull ups 2 reps/rest 2 x 5 sets-65,75,85,95,100
B. deadlift 2 reps x 3 sets, rest 3- 315, 315, 335
+ 10 min EMOM-no misses
1st;:25 AD
2nd-5 kipping HSPU to 10"
+10 min EMOM - no misses
1st- :25 row
2nd:5 MU

Wednesday
A. front squat 3 reps, rest 2 min-300(2), 285(3) for 4 sets 
A2. weighted Dips, 2 reps, rest 2 x 5 sets-60, 85, 90, 95, 100
+ 4 sets of the following @ 90%- 2:06, 2:03, 2:19, 1:56(UB)
10 CTB
40 DU
15 DL @ (135)
40 DU
10 CTB

Thursday
off- z1

friday
Back squat- tough 3- 345
B- C&J - 1 rep @ 240 x 3, 1 rep @ 250 x 3 , 1 rep @ 260 x 3- no misses
C-2 Tng power snatch every min for 10 min @ 155#, with 3/3 pistols between- no misses

PM
:30 thrusters @ 135- 1st- 11 thrusters/ 23 CTB/ 22 cals
:30 CTB                     2nd- 11 thrusters/ 24 CTB/ 15 cals- video for both sets
:30 AD
rest 9 min x 2

overall for the week i felt pretty good. we spoke a couple of weeks ago and i  said that i just wasnt feeling into it lately. like i was just going though the motions. Part of the reason was that i was not working. second was my diet, not that im eating shit, but just a large amount. something that i want to work on.