W3
Friday- FSQ + Oly Int + BSQ + CP Tester
ok so last week I tweaked my back a little doing those DB snatches and it bothered me a little this friday and saturday. so i was pretty conservative with the heavy lifts today. then i ran out of room with a class going on and wasnt able to do the 7 rounds.
A.  Front Squat, 4 x 4 reps, rest 2-3 min 
-275, 285, 295, 305, 310x2
B. Snatch Pull + Power Snatch + Snatch, build to a tough set, drop from the top after Power <12 min
-200
C. Above Knee Hang Clean w/ 3 sec pause at hang position, build to tough single <12 min
-270
D. Back Squat @ 40X1, 4 x 4 reps, rest 2-3 min *start @ 75% and build as needed
-325x4 every time
+
7 rounds for time:
4 Power Cleans, 205#
3 Ring HSPU's

Saturday- UB Gym Strength + Long EMOM w/ Z1
Had to skip A1 and A2 time constraints 
A1. Ring Dips w/ 70# added, 5 x AMRAP Unbroken, rest 30 sec
A2. Towell L-Sit Pull Ups, 5 x 5, rest 90 sec
+
30 min EMOM
did this and felt pretty good through it. they had a watt bike so i rode that
1st- 2 Muscle Ups + 5 Ring Dips + Air Bike @ 70% in remaining time:
2nd- 3 Strict CTB + 5 CTB + Air Bike @ 70% in remaining time:
3rd- 5 Push Press @ 155# + Air Bike @ 70% in remaining time:

Sunday-
Off 

Monday- Strict HSPU touch + BSQ w/ chains + Oly Battery + Cyclical MAP
Drove back from the beach this morning traffic made us lose almost 30 minutes. jumped in the gym at almost 2 and had to coach at 3:30
A. Strict Deficit HSPU’s, 1/30 sec for 12 min **add 10# wt vest
- 4.5" deficit + 10# vest for the first 15 then had to go to 3"
B. Back Squat @ 72.% + 60-80# of chains, 2/min for 10 min **fast down and up
-315 plus 60# chains
+
Snatch Speed Ladder, 185, 195, 205, 215, 225 for time: rest 4 min and repeat
Missed 225 both times. had to rush into it after the HSPU and squats. felt recked after those. havent tried to squat snatch that much in a while. felt really uncomfortable under the bar. and this is where my day ended. HATED IT MAN! Felt like i waisted a day. 
+
Clean Speed Ladder, 245, 255, 265, 275, 285, 295 for time: rest 4 min and repeat
+
Row 2 min @ 2:00/500m
Run 400m for time:
rest 2 min
x 3


Tuesday- UB CP + UB EMOM w/ Z1 + MAP Run
Guess what happened Monday night. Chris started getting sick. bad Sinus stuff going on. Went and got a Decahedron shot and tried to push through it. Didnt do terrible today but I really suffered on wednesday.
A. Barbell Push Press @ 30X3, 4 x 2-3 reps, rest 2-3 min
- 225 x 2, 225 x 2, 225 x 2, 225 x 2. Which are pretty good numbers for me. I think my 1RM lifetime is like 245ish
B. 10 Legless Rope Climbs for time: 
- 4:55
+
16 min EMOM
1st- 8 CTB Pull Ups + Row @ 2:10/500m remaining time:
2nd- 5 CG Bench Press @ 205# + Jump Rope
- COMPLETED
+
Run 400m @ 1:30ish, rest 1:30 x 4
1:31, 1:26, 1:29, 1:29

Wednesday- Single Leg Vol + MAP 3/3’s
For time:
50-40-30-20-10 Russian Step Ups for time: 
-10:25, I had some not so nice thoughts about you after this. I thought you we were friends Mike!
+
3 min @ high consistent effort - 4, 3
20’ HS Walk
40 Double Unders
rest 3 min
3 min @ high consistent effort- 3+2, 3
7 Toes to Bar
7 Burpee Box Jumps, 24"
rest 3 min
3 min @ high consistent effort - 3+run, 3
Run 100m
50’ Double KB Front Rack Carry’s, 70#/H 
3 min rest 
3 min @ high consistent effort - 2+3, 3+3
3 Muscle Ups
8 KB Swings, 70#
rest 6 min and repeat  

--