April 21- 27th (week 2)

Monday
*7/10- miss read part (c), did an extra set
A. Deadlift, build to a tough 4 rep- 365
B1. weighted back extension @ 3111, 6-8 reps, rest 90 sec- sets of 8 with 15#, 20#, 25#, 25#
B2. single arm half kneeling press 8/8, rest 90 x 4 sets- 50# DB
C1. barbell reverse lunges 8/8, rest 90- 165,185,205,225
C2. KB push press, 32kg/arm AMRAP, rest 90 x 3 set- 11, 12, 12, 12


Tuesday
*8/10- this was pretty tough. kept pace for the first two sets @ 1:42, had to work hard 3rd and 4th set. 5th set just didnt let up 
5 min Z1 row
+
row 1 min @ 1:42
row 1 min @ 2:05
x 5
rest 5 mins x 2 sets

Wednesday

A. snatch 1 rep x 9  sets, 3rep @ 155, 3 reps @ 170, 3 reps @ 180, rest 90- no misses
B. clean and  split jerk, 1 rep x 6 sets, 3 reps @ 205, 3 reps @ 225, rest 90-no misses
c. Back Squats, 20x1, 5-7 reps x 4 sets, rest 2:30-- set of 7, 255,265,275,285
D. 50 strict pull ups for time- 3:53
*8/10- felt pretty good for training late today. Didn't get into the gym till bout 7pm. Everything felt good. 

Thrusday
off

Friday

A. snatch grip deadlift @ 40x0, 6-8 reps x 4 sets, rest 3 mins-sets of 6 @ 195,205,205,215
B. split jerk, 2 reps OMT for 10 mins @ 80%- 240, no misses
C1. GH raise, 30x0, 8-10 reps, rest 2-
C2. close grip bench press, 8-10 reps, rest 2mins x 4 sets-sets of 10, 155,165,175,185

Saturday

10min AMRAP- 3 rounds+ 200m 
400m run
10 pull ups
10 burpees

   rest 10 mins

10min AMRAP- 2 round+ 500 meters
500m row
15 box jumps (24")
15 wall balls(20#)
*4/10- far from my best today. Worked most of the weekend, poor sleep and lack of intake. Legs felt extremely heavy. Hamstrings are super thigh from the GH raise the other day