Aug 18th-24th

Monday
A. back squats- 20x1, 8,8,6,6 rest 2-3 mins- 285,305,315,335
B.  power,snatch,OHS OTM for 10 mins @ 155
C1. 10 thrusters @ 115, rest 10
C2. 15 C2B pull ups, rest 3 mins x 4 sets- completed , went pretty smooth 
* 1/10  - shit day, we need to talk about this

Tuesday
30 min AMRAP- 4 round + run
400 meter run
400 meter row'
50 double unders
50 ft bear brawl
* 5/10
Wednesday
A. deadlift, build to a touch and go 5 rep, PERFECT MECHANICS- 315
b. power clean 3 OMT for 10 mins @ 175
+
:20  hang power snatch 95#-  9,10,9,9   *miss read- did from the ground
:20  C@B pull ups - 15,17,15,10
:20 airdyne-  11,11,11,12
rest 4-5 mins x 4 sets all out-
*7/10- enjoyed the cp  work, my grip was shot on my last toes to bar
Thursday

off

Friday
A. hang clean and jerk 2 OTM @185 - completed
B. front squat- build to a tough 5 rep- 295
+
unbroken KBS @ 32kg for time- 5:54
30,25,20,15,10,5
*7/10


Saturday
for time- 16:22
20/20 pistols
12 deficit HSPU (10")
5 rope climbs
15/15 pistols #35
12 Deficit HSPU
5 rope climbs
10/10 pistols #53
* was a little frustrated during this workout, of all this I struggled with is the hspu, just kept falling off the was. The pistols were slow but smooth , didn't want to fail any reps, rope climes felt good

GRACE- 2:18
*7/10- I can get sub 2, quads were fatigued from the pistols. 


Sunday