Sep 29th- Oct 5th

monday
off

Tuesday

10 mins Airdyne @ 90%- 198 cals
10 mins airdyne @ 50%
10 mins Row @ 90%- 2,675 meters
10 mins Row @ 50%

Wednesday

A. Power snatch, 1 moderate rep OTM for 10 mins, start at 155- miss read, i squatted, i topped off at 225
B. squat clean thruster OTM for 10 mins starting at 185- 185,205, 215, 225 for remainder 
+
for time: 6:08
10 deadlifts 225
15 box jump overs 30 "
10 deadlifts 225
15 stricts deficit HSPU 10"
10 deadlifts 225
15 box jump overs 30"

Thursday
off

Friday
A front Squat @ 21x1, 5,4,3,2,1 rest 3 mins- 225 x 5, 255 x 4. 275 x 3, 295 x 2, 315 x 1
B. high hang snatch, work to a moderate double- 215- left knee hit the ground on the first rep but was able to save it. felt easy 
C. power clean and jerk OTM for 10 mins 225- light, everything went smooth
+
for time: - 9:00- should of pushed the row a little harder
30 cal row
21 box jumps 40"
30 cal row
15 box jumps 40"
30 cal row
9 box jumps 40"

Saturday

15 min AMRAP- 3 rounds + 7 hang cleans - really thought i could of did more, rested tomuch between movements.

7 hang power cleans 175#
15 box jump overs 30"
15 strict HSPU
15 T2B
50 ft hand stand walk


Sunday

10 sec AD sprints all out OMT for 5 mins- 11, 11, 12, 12, 11
+
20 sec AD sprints - 19,19,18,19
rest 2 mins x 4 set
+
10 sec l-sit hold on pull up bar- completed, wore the 15lb vest for all movements and added a 45lb plate for the weight front plank
rest 10 sec
30 sec weighted front plank
60 sec front plank
rest 60 sec x 5