9.12-9.15

Friday

A. Front Squat 

8 x 4 @ 275 … All pretty good reps here, again body is definitely in the "down" stage of an overreaching phase, but form is starting to dial in

B. 3 Rds (:30 EA)

Wall-Ball @ 30#

Burpees

Cals on AB

1= 16,16,14

2= 15, 16, 12

3= 15, 15, 9

Saturday

Hosted our internal comp… Sadly wasn't able to work today in

Sunday

Got a quick session to make up for saturday

A. Front Squat 

10 x 3 @ 285 I had taken the weights down this week to get all the sets but damn did they still feel heavy

B. :30/:30 On The Bike watts above 500

C. Gymnastics Work… Spent a lot of time on handstand walks, felt awesome despite being at the end of the workout

Monday

PM 1

A. Front Squat 6 x6 @ 255

…Again these felt solid but still a struggle, knees and hips getting a little cranky but not too bad.

PM 2

For Time:

10 Squat Cleans @ 225 (singles every 10ish seconds)

15 MU (5-5-5)

20 KB Squat cleans 70#s ea (5-5-4-3-3…what a bitch….)

15 MU (6-5-4)

10 Squats cleans (singles whenever i could breathe) 

14:15… WOW that was a brutal change of pace workout, all good stuff though

Tuesday

AM

A. Power Clean + TnG power Clean + Hang Power Clean … Up to 245, was not feeling explosive today, past week or so been a real mental challenge getting going, gotta be the "dark phase" of the squat work

B. 5 RM strict Press… up to 175, haven't done this in a WHILE, didn't feel awesome, but not a horrible number + 2x5 @ 155

C. OTM x14

Even: alternated between 4 paralette HSPUs and 4-6 strict 4" deficit HSPUs

Odd: 100m Sandbag run