8/31 - 9/1

31-Aug
AM
A. Push jerk; build to a tough triple

https://youtu.be/QQRq5bNwpj4
Built to 165# I just don't feel very smooth or fluent with these. It felt heavy so I stopped there.

B. KB windmills; 5 reps x5/side; rest 1 min bw sides

Used a 26# KB and man these made me sore lol

C. Butterfly CTB tech work 15 min

Ok still stuck at getting like 5-8

D. freestanding hs hold tech work - 10 min

Got a little better at these. Started with head stands then moved to free standing hs holds "attempts"

E1. Hanging L-hold with alt'ing leg lifts; 14 reps x5; rest 1 min
(ensure hips stay neutral and femur doesn't externally rotate as it
drops)

Man these are rough! they made everything burn!

E2. HSPU strict; 10 reps AFAP x5; rest 2 min

first set was ok took like 1:30 then the rest went to 2:30 then 3:30. Just slow and heavy on them today it felt like. Didn't feel like i had any bounce. 

PM
For time
50 burpees
10 bar muscle ups
30 burpees
20 muscle ups
10 burpees
30 TTB

22:07

This was tough! the 20 MU was the hardest. The 10 bar MU weren't too bad. I did 3-2-2-2-1. I haven't done these in forever and my technique was OK, i just wanted to throw my right arm over first because i didn't trust my self. My kip was fine i though and was plenty high to rotate with both arms over. Just a bad old habit i guess. Ring MU i did 2 then all singles. TTB i did 5-5-5-5-3-2-1-1-1-1-1. My hips and abs were blown up at this point. During ring mu my arms were just tired. The dip started getting pretty hard by the end.

OH NO I just realized I did way too many burpees lol oh shoot me. So i did
50 burpee
10 bar mu
40 burpee
20 mu
30 burpee
30 ttb

https://youtu.be/daE0QLDZsTs

ugh oh well. I just mad the ttb harder on my self and added a few minutes to my time.

1-Sep

A bit tired going in to this day but eventually got some energy. ( I like doing doubles like the above on Monday and singles on Tuesday and then hitting a double Thurs & Friday and single Saturday)

A. Squat snatch; 10 singles @80% 1rm; rest 75 seconds

These all felt great, did them at 132# didn't miss any.
https://youtu.be/nBkW9qRqRnw

B. Front squat; build to a 5rm

Hit 195#!

https://youtu.be/F-asLug6zY0

That's a PR for me. Im pretty sure I had 200# in me if I would have gone for that instead of 195. I think I could have grinded it out.

C. Clean pulls; 3x3; rest 2 min

195-205-215

These felt fine, just a little heavy.

D1. Single leg good mornings; 10 reps x5/side; rest 30 sec bw sides/rest 1 min

woof.
D2. Sled drags (bent at the waist with handle between legs stay hinged
at the hip as you walk); 30 seconds x5; rest 2 min

woof. 
+
airdyne sprint 20 seconds @95%
rest 2 min
x8 sets

Big WOOF. Man I fell off on these. they caught up to me. I got 16 - 16 - 15 - 15 - 14 - 14 - 13 - 12 
These hurt.