Day 72

Snatch 1 full + 1 knee hang + 1 hip hang, 5 sets at 115. I have been feeling really drained mentally lately so I just wanted to move some light weight fast.

Power clean 1 + 1 knee hang clean + 1 jerk. Weight was 185 for 5 sets.

Stiff legged dead lifts 4 sets of 5-8 at 265.

Front squat 3 x 3 at 255.

Session 2
Jump rope for 10 minutes
Row for 10 minutes
Rolled out and stretched.

Day 71

Snatch 5 sets of 2. 155, 185, 185, 185, and missed the first at 195 and hit the second.

Clean for 1 and then 2 jerks for 5 sets. 245.

Bench press 3 sets of 5 at 245, 255, 255.

Back squat 3 sets of 5 at 315.

Session 2

100 wall balls
100 pull ups
100 pistols

Didn’t have a lot of intensity tonight. Time was about 23 minutes.

Day 70

10 sets of max handstand pushups. Reps were ranging from 11-3.

Went for a PR on my 2k row. My old time was 7:07 so I kept about a 7:05 pace until I hit a wall with about 380 meters left. I think mentally and physically I’m starting to drain a bit.

Day 68

Hang snatch 5 sets of 2. 1 from the hip and 1 from the knee. 145, 155, 165, 165, 165.

Hang clean 5 sets of 2. 1 from the hip and 1 from the knee. 185, 225 x 4.

Jerk 5 sets of 2-3. 185, 205, 215, 215, 215.

Overhead squat 3 sets. 5 at 135, 4 at 185, and then 8 at 185.

Session 2
Focusing on my weakness of stringing together chest to bar pull-ups.
0:00 – 9:00 every minute on the minute 3 chest to bars.
10 – 19 every minute on the minute 6 chest to bars.
20 – 29 9 chest to bars.

The workout was to go until I couldn’t complete the rep scheme within my allotted minute.

I only made it to the second set of 9’s before my minute ran out. On the plus side it was the first time I was able to string together kipping chest to bars.

Day 67

Session 1

Dead-lift 3 sets of 5 at 405
GHD 3 sets of 12 with a 40 pound sandbag
Bench 3 sets of 8 at 225
Behind the neck press 3 sets of 4 at 135
Push press 3 sets of 3 at 185
Leg press on a machine at some unknown number. 3 sets of 8.

Session 2

Open workout 14.5
21-18-15-12-9-6-3
Thrusters at 95 and bar facing burpees jump overs. Time was 14:40

Day 66

Met up with someone I haven’t seen for a bit so we had a bro sesh.  Energy was high so we just kept putting weight on and snatching heavy.  I hit some good numbers for me which were 205, 215, 220, and 235 (PR).

Then we moved on to C&J.  I hit 235, 255, and 275.  I tried 290 but it just wasn’t in the cards today.

Lastly 3 sets of 3 back squat.  I did 325 to warm up, then 345 and finally 350 for a PR 3RM.

 

Session 2

5 rounds of

10 strict deficit handstand pushups

10 toes to bar

10 chest to bar pull ups.

Handstand pushups crushed me and my time was a terrible 27:34.  I was taking extra time to rest for the chest to bars because I really wanted to work on stringing them together faster rather than doing them slow like I usually do.

Day 64

Just did a bunch of singles on snatch.  I ended at 205. Then we did 30 clean and jerks at 135 followed by 30 snatches at 135 for time.  I got 7:25.

Day 63

Started off thinking we were only doing “Heavy 13” which is 5 minutes of max dead lifts at 315 followed by a 3 minute break and then 5 minutes of max front squats at 185. We ended up extending this by adding another 3 minute break and 5 minutes of push press at 135.

My total score was 139 reps.

51 Dead-lifts
45 Front squats (96)
43 Push-press

My previous PR for the dead-lift and front squat was 80, so to crush that by 16 reps made for a good day.