4/13-4/14 Sorry its late : )

13-Apr
AM
A. Squat snatch; 10 singles @80% 1rm; rest 90 seconds

These felt great today

https://youtu.be/KM9MY5l91aA

B. Snatch balance; build to a tough single

Built to 175, it was tough to stand up with. 
https://youtu.be/czq_c7RUirI

C. Hang squat clean (below knee); 2 reps on the min for 10 min

105,105,105,105,105,115,125,135,135

135- https://youtu.be/Xw8l1pr6Mc4

D. Rear foot elevated split squats @22x1; 6-8x5; rest 1 min bw legs

Used a 25# Kettlebell in each hand. Did 6,8,6,8,8 these got tough!

PM
A. Rope pull ups @22x2; accumulate 15 reps per side (hand of low arm
at middle of forearm of high hand)

Just did singles on these, tempo was hard.

B1. Toes to bar; 10 reps x5; rest 30 sec
B2. pull ups; 10 reps x5; rest 30 sec
B3. CTB; 10 reps x5; rest 3 min

This was fun! But caught up to me on set 4 and 5. I had to break the ctb on set 4 into 5-3-2 and the 5th set I broke once. Ttb and pull-ups felt fine though. I was excited that i could butterfly today!
3rd set - https://youtu.be/XgKYH3aXNhM

+
For time:
Row 1k
15 muscle ups
Row 1k

17:05

Oh man was I smoked when I got to this. Arms and lats were shot. I rowed a 4:20 and a 4:00 and did all muscle ups in singles. I guess I was just more worn out from the ttb pu ctb than I thought I'd be. It felt good to push through though.

14-Apr
AM
A. Slow pull snatch pull (4 seconds to mid thigh); 2, 2, 2, 1, 1, 1; rest 3 min

145,165,170,175,180,185

These felt good, I think my form was pretty decent. 

185- https://youtu.be/F8itE9dz5XM

B. Power snatch clusters 3.3.3.3x5; rest 20 sec/rest 2 min

75,85,95,105,105 

These got tough at the end, I started breathing heavier. 

Last set - https://youtu.be/H5uACoqQoEQ

C. 15 power clean and jerk for time 105# x2; rest 4 min

Oh man...ha..I'm embarrassed to show you this video. I guess I haven't done a lot of tng clean and jerks and I couldn't figure it out to save my life yesterday. I felt so unathletic lol. I probably should have just practiced more before I started. 

1:48 , 1:26 

First set- https://youtu.be/0nUmsSnBql0

D. Singel leg hip thrusts; 12-15x4; rest 1 min bw legs

These burnt so bad but we're fine. 

PM
A. Wall facing strict hspu @31x1; accumulate 15 reps not for time

I suck at these, did them to a mat, I kept getting stuck going all the way to the ground 

B. Planche leans; 20 seconds x5; rest 40 sec

These felt good. Last 2 sets were hard but made it all :20

C. Weighted dip @21x2; 4-6 reps + 10 second static hold in ext
rotation x5; rest 3 min

These were hard at tempo and with the :10 hold at the end! 20# for 4 sets and 10# for the last one.
+
20 burpees AFAP
airydne 1 min @high aerobic pace
rest 3 min
x3 sets

:47/18cal

:48/17cal

:46/17cal

The last 5 burpees and first :20 on the airdyne was the hardest. Breathing got high but was fine by the start of each set. 


Overall I felt good on Monday and Tuesday. Definitely will be eating more because I will need a lot more fuel and energy for this training cycle. I am going to have to plan my meals out more especially on days I do doubles so I make sure A, I'm eating enough and B, that I'm eating early enough before I train. I am pretty sore today in my butt from the lunges lol, my shoulders, chest, lats and scap muscles but not bad soreness. I was pretty tired today, so glad we are doing my rest days on Wednesdays since my day starts so early. Didn't have the best sleep last night but came home and took a nap today.