11/14-11/15 fri/sat

14-Nov
A1. Power snatch clusters 3.3.3x5; rest 20 sec/rest 1 min (tng)

65-75-80-85-90

These got tough, breathing got kinda high

90# - http://youtu.be/03TqyZWeWGo

A2. Box jump practice - 5-10 reps (comfortable height) x5; rest 2 min

Done, felt good. Stacked 3 45# plates an 1 25# 

http://youtu.be/iGv-g66LxaA

B. Back squat; 10-12x5; rest 2 min

85-90-95-100-105

These got tough! They made me feel week :(

105-http://youtu.be/OWEihN0K7BU

+
15 min run tech work
+
10 min amrap:
40 single unders
20 wall balls

5rds + 40su 15wb

Started breaking single unders because my knee would get tired. Breathing gr high though during this.

http://youtu.be/HrxvnPOWn7Y


15-Nov
AM
A. Push jerk; 5x5; rest 75 sec

85-95-105-115-125

75sec rest caught up to me, felt strong just have to get comfortable in the rebend catching heavier weight

125-http://youtu.be/02b21a46Zvw

B. L- rope pull ups (low hand at middle of forearm of high hand)
@22x1; accumulate 15 reps/side

These were fun but tough. Upper quad kept wanting to cramp at the end.

http://youtu.be/shO5UBXY30E

C. Strict hspu; 25 for time

Pr! 6:45 def could if gone faster but under estimated my self. 

Did 3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1-1

This was huge progress for me, I've never been able to do doubles like that. I was at 11 at the 2min mark, 21 at 5:07 and 25 at 6:45.

Regionals I'm pretty sure it took me about 8min, if not more, to do 21.

D. Advanced frog stand practice/tech work 15 min

These were interesting and challenging. I liked doing them. I ate it the 2nd attempt, I fell right on my face and ate it lol. I didn't want my knee to hit first so I let my nose and face take the impact and of course everyone laughed at me, they said that was the hardest they've seen anyone fall 2" from the ground.  

Here's an attempt- http://youtu.be/shO5UBXY30E

E. Support hold on rings (try to force full ext rot, if not, put feet
on the ground for slight assistance) - accumulate 3 min not for time

These got tough. Tried to do some with out touching my foot to the ground but had to for 2 of the 3 minutes.

PM
5 sets:
Row 750m
15 KBS 2 pood (russian)
15 burpee jump to plate (45# plate)
rest 3 min bw sets

5:45, 5:05, 5:00 4:55, 4:42

The first one was rough, had a metal battle with my self, I almost called it and quite and tried to tell my self I wasn't ready for a double yet but overcame it did the second one and the battle was on! Told myself this road to recovery and getting back inshape wasn't going to be easy and if I wanted it I had to hurt and push and so I did. Very happy with my last set. I went straight into the kbs and burpees. Burpees feel strong right now. 

Here's the last set- http://youtu.be/quUpWDqioFA