8/27-8/29

27-Aug
AM
A. Single arm DB push press @41x2; 6-8x4; rest 1 min bw sides

These felt good, I did my first 2 sets with a 25# then the next 2 with 35#.

B. Ring dip; 5 reps + 15 second support hold in external rotation x5;
rest 2 min (use feet for support)

I was able to do the first 3 sets with out foot support then burnt out and had to use support for the last 2. I also did strict ring dips. I wasn't sure if i should kip or not but I figured if i could do strict then do strict.

C1. HS hold; accumulate 60 seconds AFAP x5; rest 10 sec
C2. Decline bench press; 10-12x5; rest 3 min

This sucked lol. I did the first set of HS holds unbroken in :60 but then it took 1:30 and then 2:30. These kill me for some reason. It just gave me a headache and itchy head more than anything lol.

Decline bench press i used 85# for 10 reps for all 5 sets. These were tough.

D. Supinated barbell rows; 6-8x3; rest 2 min

105# for these for 8 reps.

+
Hand over hand seated rope sled drag pulls;
30 seconds continuous pulling
rest 30 seconds
x5

I had to do these Friday after my PM session. I had a normal sled/prowler with 140# added to it. This was touch especially doing it seated. I haven't had to do these before. Definitely worked the grip.

PM
Row 1k @moderate aerobic pace
15 TTB
15 burpees
rest 1 min
x6 intervals
rest 4 min bw sets 3/4

These felt pretty good. Made a difference doing the Row then TTB instead of TTB then row like the last few times. I had to break my TTB. The first 3 i was able to do 8/7 then I had to do 6/5/4 grip and abs got pretty tired.
6:15
6:17
6:20
6:35
6:45
6:22

28-Aug
AM
A. Squat clean; build to a 3rm tng

180#
https://youtu.be/SaefGCHZenM

Felt great today building up for this. Ended up hitting 180# which i was very happy with. I felt strong today.

B. Front squat with chains; 5x5; rest 3 min
I wasn't able to get my hands on chains for this session (i will by the end of this week) but I used heavy bands. I started with 115# then 125# then 135# for my last 3 sets. It was a grind finishing these once I got above parallel. Had to push hard to finish the rep.

C. Rear foot elevated single arm OH split squats; 10 reps x4/side;
rest 1 min bw sides

Can you add anything else to these? haha jk. These felt good, just of course burned my glutes and hammies.

D. Single leg good mornings; 10-12x4; rest 1 min bw sides (maintain
knees touching the entire time, only load them if you can maintain
perfect positions and get to parallel)

These were tough, i stuck with the PVC like you said. I got better at them by the 4th set but they were a challenge. I did 10 reps each time and my hamstring and hip/glute muscles were so tired. 
+
locomotion work 15-20 min

PM
For time:
50 wall balls
40 OHS 75#
30 thrusters 95#
20 squat snatch 105#
10 squat clean 125#

20:20
Oh man, this blew my back up so bad. The left side mainly. It started in the OHS. It was tight from the AM session and i tried my best to get it to loosen up but it never fully did. The weight wasn't bad. I got a little winded during the thrusters but I felt strong. I did wall ball 15-10-10-10-5 4 sets of 10 for OHS then 6 sets of 5 for the thrusters. 95# thrusters have never felt that good. I know my sets were small but that was because of my back. I felt strong and like I was in a good position. 105# squat snatch i felt strong on as well. No missed reps, just all singles but i did 2 tng at the end. the 10 squat cleans at 125 felt great, the last 3 were a grind. I did them all in about 1 min - 1:15. I just tried to go as fast as i could here, I knew i would be done. I liked this workout, it was a challenge. I know i could go faster if my back didn't get so blown up or tired but maybe thats just part of it.

(this did get me very sore, My quads were sore going into Saturday and are still sore today.)
+
mobility work 15-20 min

29-Aug
A. Power clean; build to a tough single then drop to 75% and perform 6
tng doubles; rest as needed

whoof. Only built to 185# it felt SOOO heavy today. I think because of yesterday. My legs felt sore and like dead weights.

I did the tng at 140 and those felt easy and good.

B. Clean stance/sumo grip deadlift; 5x5; rest 2 min (maintain vertical
chest and challenge your back to maintain positions through the
movement)

https://youtu.be/aUOFlvk2JMY

these were tough to maintain position. I think i did them properly. I built to 135#. I didn't go super heavy because by reps 4&5 i had to fight to maintain position.

C. Box jumps; 15 reps 20" x4; rest 2 min

I did all 4 sets bounding in :20. I did full standard where i open my hips at the top before i jump down.

D. Pinch plate carries; 30 seconsd x6; rest 2 min

burner! I used a a15# plate in each had and pinched just the top part as I carried them. I also got in an extra set with my right hand when I had to carry 2 20# bags of ice by the corner to my car about an hour after this lol that burned too lol ...functional fitness right ? ha
+
Run 20 min easy