A: back squat - 1 RM
B: back squat 5 @ 70%; 4 @ 75%; 3 @ 80%; rest 3 min b/t sets
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4 sets for total reps of
Max effort front squat @ 95# - rest as needed b/t sets
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4 sets for total reps of
Max effort bench press @ 70%; rest as needed b/t sets

A: 225 this was 10lb less than I did several weeks ago....hamstrings, especially the right one, were extremely tight
B: 155, 170, 180 these were not that hard after the 1RM
+
FS - 14,16,14,12...these were kinda tough
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BP- 11,10,7,6 @ 110lb....as usual I struggle with benching

Spend 10 min on split jerk technique
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5 rounds for time of:
10 DL @ 185#
10 hand release push ups

5:27

A: Chest to ring Pull Ups X 5 w/false grip; rest 60 sec. X 3.
B: Front Squat; sets 5 @ 60%, 65%, 70% & 70%; rest 3 minutes b/t sets. 
+
AMRAP in 4 minutes of:
1 Rope Climb
8 Power Snatch @ 75%


Rest 5 minutes

2 Minute Row for Max meters 


A: tough to maintain that false grip...kept it for 2-3 reps then slipped to a regular grip
B: 105, 115, 125, 125...these weren't too difficult
+
finished two rounds
538 meters

A: GH raises X 10; rest 45 sec X 3
B: GHD situps X 10; rest 45 sec X 3
C: 50 TGU not for time

A: These sucked like usual
B: These didn't seem too bad
C: Used a 35lb KB for most of them...did a few with a 40lb KB and a few with a 35lb barbell.

3 rounds for time:
run 400m
row 400m
20 KBS - 1.5p

18:44

A1: 1 power clean + 1 hang squat clean; rest 1 min
A2: 1 push jerk + 1 split jerk; rest 1 min X 3
Use jerk boxes go heavy.
B1: clean pull X 5; rest 1 min
B2: dip squat X 5 @ 120% of A2; rest 1 min X 3
dip squat is the dip portion of the jerk. upright torso. heavy

A1: 115
A2: 125...probably could have gone 5 or 10 lb heavier
B1: 165
B2: 150 was 120%...did that the first round then did 155 for the last two rounds.

A1: wtd Chins X 8-10; rest 30 sec
A2: Press X 8-10; rest 30 sec X 3
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Row 500m for time

A1: 15#-8, 10#-8, 10#-5
A2: 85#-8, 85#-7, 65#-8
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500 m row - 1:48

AMRAP in 8 min of:

12 wall balls
12 pull ups
50 double unders

2 rounds + 12 wall balls + 10 pull ups....still don't have consistent double unders so I did 150 singles.  I practice double unders a couple times a week for a few minutes.

A: Back Squat; 2 sets of 5 @ 65%; 3 sets of 5 @ 70%; rest 3 min b/t sets
B: Bench Press 2 sets of 4 @ 85%; 2 sets of 4 @ 95%; rest 3 min b/t sets
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5 rounds hard
Run 200 M
12 unbroken hang squat cleans
15 DB push press @ 35#

A: 155, 165...these were relatively easy
B: 130, then 1 @ 95% (145) and 2 at 135...BP is really tough for me
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Used 65# for the hang squat cleans
Only went with 25# for the DB push press
Did two rounds - 6:38 then had to start coaching the 0830 class...once they got going and Hosey was helping out a little I did two more rounds - 7:17....never did the 5th round but the first four sucked even after about a 10-15 min break between the first two and the second two.

A: Squat Snatch X 2 @ 80%; rest 90 sec X 5 sets
B1: Snatch High Pulls Heavy X 3; rest 1 min
B2: Behind Neck Push Press Snatch Grip Heavy X 3; rest 1 min X 4
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9-6-3
Muscle Ups
Power Clean @ 95#

A: Still not comfortable receiving the bar in the squat so I went with 65# which is about 65% of my 1 RM power snatch.  Worked the movement trying to get more comfortable receiving the bar in the squat....most of these felt pretty good a few of them I caught high and rode down to the bottom.
B1: 115#
B2: 85, 90, 95, 95
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Still don't have muscle ups so I stood on a 45 and 25lb plate....was still tough to do though.  5:45

30 box jumps (24)
20 Deadlifts @ 175
30 sit ups
20 Burpees
30 box jumps (24)

8:28

Did the regular box WOD today.

Muscle Up practice - 7 minutes
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A: Pendlay Row Heavy: 4 sets of 8; rest 3 min b/t sets
B1: HSPU - AMRAP in 1 set; rest 10 sec
B2: 1 Rope Ascent; rest 1 min X 4

Still don't have muscle ups so I practiced from a couple of plates
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A: 85, 95, 100, 105...these got really tough on the last set
B1: 9, 7, 6, 5
B2: rope climbs weren't too bad

A: Split Jerk @ 85%; 5 sets of 2; rest 90 sec b/t sets
B1: Clean pulls heavy x3; rest 1 min
B2: Push press heavy x3; rest 1 min X 4
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8 min AMRAP of:
7 FS @ 95#
14 T2B
21 KBS

A: 115#...felt pretty good, used the jerk boxes
B1: Used 165#
B2: Used 115#....both of these movements were tough
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Only used 85# on the FS
Two rounds with 7 squats and 14 T2B

5 sets hard of:
250m row
10 squat clean thrusters @ 85#
15 burpees
rest 3 min b/t sets

Used 75# for the thrusters....five rounds was tough

A: Back Squat - 4 @ 70%, 4 @ 80%; 4 @ 85%; rest 3 min b/t sets
B: Bench Press - 2 sets of 4 @ 80% and 90% of 1RM; rest 3 min b/t sets
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5 sets for total reps of:
Max effort OHS @ 95# - fast up and down reps, rest as needed b/t sets
+
5 sets of total reps of:
Max effort Ring Dips - fast up and down reps

A: 165, 175, 190, 200 - these were tough after a 10 day rest
B: Did 2 sets of 4 reps at 80% - 130; was only able to get 2 reps of 90%- 145 so I went down to 135 and got 3 reps
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95# OHS is about my max so fast up and down wasn't going to happen at that load....so I lowered it to 85# only got 3 reps, so I went down to 75# only got 4 reps and not very fast, so I went down to 65# for the last three sets...got 10, 12, 14.
+
Ring Dips - 15, 11, 9, 7, 7

Everything was really tough after taking about 10 days off