2/3 - 2/7 What a training week!

3-Feb
A. Squat snatch; build to a tough single

Hit 150# super stoked about that - http://youtu.be/9cp8V1KuwH4
Missed 155. http://youtu.be/v_C42BhOc1o

B. Squat clean; build to a tough single

Built to 175 - the slowest clean EVER - http://youtu.be/XTam9dKbrCQ

C. Pistol squats @3030; accumulate 15 reps per side not for time
Left Leg was fine..right leg was tough, http://youtu.be/yapO63dM9oY
+
15 min amrap:
30 wall balls
15 burpees

5 rounds + 26 wall balls
My arms were smoked by the end and legs!

4-Feb
AM
A. Strict muscle ups; accumulate 10-15 reps not for time (or perfect
slow negatives if needed)
Did 13 controlled Strict MU, tried to come down as controlled as possible too. 

B1. Strict hspu; 10 reps AFAP x4; rest 1 min
2:30, 3, 3, and forever for the last one

B2. CTB pull ups; 15 AFAP x4; rest 2 min
UB, UB, 10/5 (:50) 10/5 (:50)

C. Singel arm Ring rows; 8-10x4; rest 90 seconds bw sides (only lower
yourself as much as you can to maintain form)
D1. Scap hspu; 10 reps x3; rest 30 sec
D2. Scap push ups @1113; 10 reps x3; rest 30 sec
D3. Scap pull ups; 10 reps with a 10 second active arch hold at the
end of the last rep x3; rest 3 min
+
airydne 10 min easy
+
10 min mobility work

PM
Open workout 12.2

I got 2 reps in at the 120# weight and when i did this in the open I got 1. We tested this last year sometime I believe and I didn't get to the 120#. I actually felt really good except when my back blew up in the 100# set. I had about :30-:40 for the 120# by the time I got the weights on I had :15. Powerd them both
+
20 min mobility work

5-Feb
OFF

6-Feb
AM
A1. Weighted pull up; 2-3x6; rest 30 seconds
26# 26# 31# 36# 38.5#

A2. Side plank on hand (elevate the top leg as high as you can get
it); 20 seconds x6; rest 30 seconds
Kept top leg up each time.

A3. FLR on rings in full external rotation; 30 seconds x6; rest 3 min

B. Negative body levers; 15 slow controlled reps not for time
Kinda getting more controlled with these. 

+
1 min max reps burpees
1 min max double unders
rest 1 min
x4 sets

This was terrible. had no jumps this session
21 burpees 23 DU
18 burpees 34 DU
16 burpees 53 DU
16 burpees 36 DU

PM
100 wall balls for time to 10'
(each time you break perform 5 squat cleans @95#

5:29 Broke at 51, 80
Did this with Bri, she got 4:29 and broke only at 80. I may have been able to try and do 60/40. the cleans seemed the hardest. 

7-Feb
AM
A. Split jerk; build to a tough single
205! matching my current PR
210 miss - http://youtu.be/S6crIB-61Dc

B. Weighted dip; 2-3x3; rest 2 min
26,36,46

C. Single arm farmers walk; 20 seconds unbroken x6/side; rest as needed bw sides
Used our farmers carry handles and did 85#

D. Single arm OH KB carry; 20 seconsd x5/side; rest as needed bw sides
Did 2pd for all sets

+
10 min amrap:
3 muscle ups
45 double unders

6 rounds + 1 MU. tired for 2 and missed the second. DU felt much better today, did a couple rounds unbroken and broke 1x the other rounds.
MU were UB rounds 1-3 and then I went to 2/1 
Arms were blown up by the end. Mainly my lats and triceps. I have a video its just not letting me load it right now.

PM
Airdyne 3 min @85-90%
airdyne 2 min easy
x6

These got my legs blown up!
48,48,49,50,53,58

+
45 min mobility work

I am so sore from this week! I can def tell the volume went up :) It's a good soreness though. I'll just say I slept like a baby all week ha.