5/28 5/30

28-May
A. Workout 2: Snatch Ladder - Starting at 65# - 12 stations/
increments vary per division

Hit 155 today, missed 160. Felt pretty sluggish before I started this and was procrastinating so I finally made myself just start. I didn't do near as much of a warm up as last time.

B. DB lateral step ups; 10 steps x5/side; rest 1 min bw sides

Used 15# DB in each hand
C. Single leg deck squats; accumulate 15-20 reps per leg

I did 15 per leg, legs were getting tired.

+
For time:
Row 2k
100 wall balls

13:17, was hoping for sub 13. Rowed a 8:20ish then went straight into wall balls, did 30 fine, thought I could easily maybe knock out a set of 15 or 20 after that but then it set in, did 7 sets of 10 to finish, arms were just burning. I felt that spot on the top of my good knee I was asking you about in ATL, if i take some aleave it doesn't bother me much but I can feel it sometimes when i sit down. I feel i should be able to do better on a workout like this, but i don't know what thats in comparison its just what i think in my head :)

+
mobility work

29-May
AM
A. Muscle up; 20 for time

4:57 did 2,2,2,2,2 then 10 singles. I think next time i should do a bigger set at the beginning. I was at 15 at 3:25 but i was pacing for 20 not 15, i think if i had to do 15 like for the regional workout I could do them in 3 minutes.

B. Ring thing tech work on back roll to support, front roll to
support, etc - 10-15 min 
Ok on these. Not super efficient, i feel i pull myself back in sometimes.

C. Strict hspu; amrap sets of 2 unbroken in 12 min (record score at 10 min)

16, just missed 17 sets, i got rep one of 17 but only got half way up on the 2nd rep. It was right at the end of time. I was at 14 at the 10:00 mark but I had 15 at 10:15, i finished my 14th set at 9:30. Feeling better with these.

D. Tuck front lever hold; 20 seconds x6; rest 1 min
lat burner..

PM
30 seconds burpees
rest 30 seconds
30 seconsd airdyne
rest 30 seconds
30 seconds TTB
rest 3 min
x8 sets
+
30 min mobility work

I sadly didn't have time to do this, I thought I'd have time before i left to go visit my parents or when i got to their house but I didn't. I was going to try and add it into the next days training but I figured I should just let it go and not mess up tomorrows sessions.

30-May

Got to do the AM session with my brother, he did his ab work for pitching and i did my stuff. In the old old school weight room where my dad coaches but when I come back next time they will have a brand new facility with all nice top of the line stuff, they got like 400,000 dollars to build a new one or something crazy, so now Mike will be more enticed to come with me next time ha.

AM
A. Snatch grip deficit (2") deadlift; 5, 5, 5, 3, 3, 3; rest 2min
145, 155, 165, 175, 185, 195
Felt better on these than last week
https://youtu.be/0k6SDpke_7g

B. Sumo deadlift; 5, 5, 3, 3; rest 2 min
225, 245, 265, 285
Also felt better on these than last week.
https://youtu.be/R1nrJ033sqI

C1. Sumo stance seated Good mornings @22x1; 8-10x4; rest 1 min
65# 8 reps each set

C2. Reeverse hypers; 15-20x4; rest 1 min
body weight each set.

C3. Single leg barbell hip thrusts; 12-15x4; rest 1 min
65# each set, gosh these burn

+
20 min locomotion tech work (primary focus duck walk)
Duck walk felt fine again, tried to work on what you told me, not sure if it's better or not.
https://youtu.be/AHXK77n9xQI

PM
A. Freestanding hs hold tech work 15 min
Made a little progress today i felt like by being able to roll out as I wanted to move my hands.
https://youtu.be/gNFFSgkji_g

B. Weighted vest hspu; 18 sets of 2; rest as needed bw sets
All 18 sets with 20# vest, these felt fine.

C. Single arm bear to bridge; 10 reps per side x4; rest as needed
Done.

D1. Bench press; 10, 10, 10, 8, 8, 8; rest 1 min
105, 105, 110, 115, 120, 120

D2. Hollow body hold; 30 seconds x6; rest 1 min
These are feeling better and no issue holding the :30.

+
shoulder mobility 15-20 min