Oct 13th- 19th

monday
off

Tuesday
A. Back squat @ 20x1 ,3,2,1,3,2,1 moderate weight sets rest 2-3 min- 315, 335, 365, 335, 365, 395(fail)
B. snatch hight pull, hand snatch pull, hang snatch 1.1.1, work to a tough set- 205- feel i could of done alot better on this but i went to hard on the back squats
C. 1 power clean and push jerk every 30 sec for 8 mins, weight 205- ccomplete
+
rest as needed
+
30 cals on rower
20 wall balls
15 burpee box jumps
15 KBS 32 kg
2 rope climbs
rest=work x 4 sets- 4:56, 5:05, 5:39, 5:50, the burpee box jumps got me breather hard


Wednesday
12 sec airdyne sprints, rest 1:48 x 5 sets- 5,5,5,6,5
+
25 sec airdyne sprints, rest 2:35 x 5- 22,22,20,20,20
+
20 min moderate pace:- 5 rounds
400m run
10 back extensions
:60 front plank

Thursday
off

Friday
A. front Squat @ 20x1, build to heavy single- 335
B. Clean grip deadlift from a riser, 3 reps x 5 sets @ 100% of 1RM clean, rest 2 mins- complete
C. push press 1.1.1, work to a tough set from blocks- 245
D. for time:- 4:24
1>6
Dumbell thrusters  @#75
bar muscle ups
E. stir the pot :60 x 5 sets, rest as needed

Saturday
10 min AMRAP- 21reps, finished the 10 rounds @ 6:56, c&j were all singles 
10 rounds of CINDY
AMPRAP ground to overhead @ #135
+
rest 10 mins
+
10 min AMRAP @ 90%- 38 muscle ups, i did 7 sets of 3, 6 sets of 2 , a single,a single double and a single, finished the run,t2b and swings at 3 mins
400m run
10 T2B
10 KBS 32kg
AMRAP muscle up