10/3-10/6

3-Oct
A. Power snatch/clean tech work 15 min

Cleaned up to 110#

Snatched up to 100# 

Felt pretty good but decided to stop there. 

B. Running/deep squat practice - low volume, just confidence building

Felt awkward. I think because I haven't done it in so long. Just having to relearn the movements and trust my knee 

C. Box squat; 6x6; rest 3 min

125# for all, these were tough 

+
5 rounds for time:
Row 400m
14 walking lunges 65#
10 GHD sit ups

Whew I had jello legs after this. Took me 17:26 

4-Oct
A. Banded deadlifts; 5x5; rest 2 min
B1. Single bar inverted hang; accumulate 45 sec x5; rest 15 sec
B2. Wall facing hs hold; 90 seconds x5; rest 1 min
B3. Hanging 1/2 windshield wipers; 10 reps x5; rest 1 min
B4. Muscle ups; 6 for time x5; rest 3 min
+
12 min amrap:
12 kbs 2 pood (russian)
12 4 point burpees (no jump)

6 rds + 2 burpees

Holy burpees...it's been since regionals since I did these :) nothing's changed I still suck at them haha

5-Oct
OFF

6-Oct
A. Power snatch/clean tech work 15 min
B. Running/deep squat practice - same as fri

Felt better today, a little more coordinated. 

+
7 rounds for time:
15 wall balls
15 calories rowing

14:32

I did legit wall balls! 14# and below parallel! 

I did each set unbroken, just not powerf coming out of the squat. Felt pretty good,  tried to not favor to my left side. Last 2 rounds hurt a little on my knee but not bad. 

Rows were all around :50-:55

Cristy is in town and Jess comes Wednesday morning so I get good training buddies this week!!