6/11-6/13

11-Jun
A. Snatch clusters; 1.1.1.1.1x5; rest 10 sec/rest 2 min

115-125-130-135-140
Snatches felt heavy today, i just felt stiff in general when I was trying to warm up so I didn't push it. 

B. Pistol mobility/tech work

Didn't attempt any pistols today, practicing them last week made my knees a little sore and then that workout i did tuesday, the competition one, wrecked me. My traps were so sore and my knees were and my quads. All those cleans then then KB thrusters..

+
Row 2k @42 seconds slower than 2k prace
rest 1 min
x2

8:30 on the first one, was holding an 8:31 on the second one and then with 800m left everything just started cramping, my lower back cramped up to where I had to get off the rower and stretch it out. My legs felt shot, so I got back on and finished the 800m. It was so hot this day, i felt like there was no air to breath. 

+
mobility work

12-Jun
AM
A. Muscle ups; 15 for time x2; rest 4 min
2:40, 4:30 

https://youtu.be/BUNM6R0aXdw

First set I did 5-3-2-1-1-1-1-1
Second set 2-2-then 10 singles. (my hands started to rip with 5 left so I slowed down and was trying to avoid ripping. I'm pretty sure I could have done the second set of 15 in 4min at least. 
Happy with set 1 though! Technique is getting a little better but still think I can improve on it. 

B. Strict hspu; amrap unbroken x6; rest 90 seconds

10-5-5-5-3-4 SO happy with this! Big improvement. Last year before regionals when I did this or maybe it was sometime after surgery recently or both times but I remember doing 5 sets and only doing 5-4-3-2-2 i think. So the fact i did 10 and then 3 sets of 5 is exciting. Making improvement :) 

C. Weighted dip; 2-3x6; rest 2 min

15x3-25x3-30x3-35x3-40x2-45x2
These felt fine

D. Supinated barbell rows; 6-8x6; rest 2 min

Used 85#, these felt fine as well.

E. HAnging L holds; 20 seconds x6; rest 2 min

I couldn't hold for :20 straight without my quad cramping so I would hold for :10 but I did 8 sets instead of 6.

PM
A. Split jerk; build to a tough sinlge

Built to 195. Tried 205 but I almost killed myself i think. I'll explain what happened, but I have no idea how it happened lol. Well kinda but I'll explain. SO we have wood jerk blocks and the heavier the weight gets sometimes the top one shifts and ends up not stacked flat on the left boxes left corner closest to me. Well after i jerked 195 and dropped it on the box it apparently came unstacked and I didn't know, mike is usually there telling me to fix it. I didn't think to look. So i racked 205 and it felt solid, I was like oh I have this. I dipped and went to explode up and while i dipped I think the barbell hit the left box because it was raised and made the bar go lop sided so somehow when I split i guess it came down uneven and smushed me down the the ground, I hit my back left knee on the ground and shot out from under it backwards and dropped the bar thankfully on the box. I just sat there and starred at it wondering what the heck just happened. So i called it there and moved on lol.

B. Push press; 3, 2, 1, 3, 2, 1; rest 2 min

145-155-165  / 150-160-170 

Happy with these. I know i hit 175 last week but my working sets up to it were much lighter. 150-160 is def the most I've ever hit for 3 and 2 reps. It made the 170 feel a little harder :) 

C. Weighted pull ups; 1-2x6; rest 90 seconds

25x2, 30x2 ,35x2 ,45x2 ,50x1,55x1 
Felt pretty strong on these today.

+
Airdyne 3 min @tough pace
rest 1 min
x6
(goal is same output each set - rest 4 min bw sets 3/4)

Had to do these on the assault bike not air dyne but I held between 31-32 cal on the assault bike each set. 

+
30 min mobility work

13-Jun
AM
A. Snatch pulls; 2, 2, 2; rest 2 min

170-170-170
Knees were a little stiff so I didn't go super heavy on these today. But 170 felt good. 

B. Sumo deadlift; 3, 3, 2, 2, 1, 1; rest 2 min

245-265-270-280-290-300

+
5 sets:
10 deadlift 205#
10 burpee box jumps 20"

whoof - 11:47 
this was terrible. My back blew up and I just couldn't breathe. I felt so out of shape. My legs got pretty tired as well. 

+
20 min locomotion tech work

PM
A. Freestanding hs hold tech work 15-20 min

This was good today. I felt controlled. and i actually held one for about :5 solid seconds. :) Practiced more rolling out as well. 

B. Ring thing play 15-20 min on gymnastic skills
+
shoulder mobility 15-20 min
Def stretched my shoulders out. They are sore from yesterday. Shoulders and lats.
+
20 min easy airdyne/run
Did a little running for this.