Training

Monday-
5 min @ 80% effort:
10 walking lunges
3 toes to bar
--5 min rest
5 min @ 80% effort:
5 wall balls - 20#
3 chin-ups
--5 min rest
5 min @ 80% effort
10 kbs - 24kg
3 push-up burpees
--5 min rest
5 min @ 80% effort:
3 deadlift - 90kg
6 box jumps - 30" - step down each rep
15 double unders

Tuesday - rest

Today - The plan was this:

A1. CGBP @ 20X1, 3-2-1-1-1, 3 min
A2. Squat Clean. Front Squat, 1.1 x 5 sets, 3 min
B1. HSPU, AMRAP x 5 sets, 10 sec
B2. KBS - 40kg, 15-20 x 5 sets, 5 min rest
C. For time:
21 Ring Push-ups
accumulate 30 sec ring FLR
18 Ring Push-ups
accumulate 30 sec ring FLR
15 Ring Push-ups
accumulate 30 sec ring FLR
12 Ring Push-ups
accumulate 30 sec ring FLR
9 Ring Push-ups

Because I have a weightlifting comp this weekend I ended up doing this to reduce the volume a bit and practice so I have a bit of an eyedea what weights I want to open with

A. Worked up to a 110kg snatch
B1. CGBP @ 20X0, 3-2-1; 3 mins
240-250-260 (in pounds)
B2.Clean & Jerk, 1-1-1; 3 mins
110kg-130-140(failed jerk, didn't feel heavy just lost focus a bit)
C1 AMRAP HSPU x 3; 10s
7(22")-11(32")-12(42")
C2 KBS (2.5 pood) 20 x 2, 15 x 1; 5 min

I was going to do more, but I'm running on like 3 hrs sleep... As well there was supposed to be a Part 2 with some row intervals but I'm going to stay in for the night and get some rest, feeling a bit run down Today. Felt great yesterday, but today no good. Tomorrow is a new day.

felt better later in the evening decided to do the second part after I coached at CFC
4 x 90 sec Row @ 50%/90 sec Row @ 85%
1:34.3/1:35.3/1:37.6/1:38.9
the more I so this the more I will understand pace, which is not a strong suite for me
+
db external rot @ 60X0, 4-6/arm x 3 sets, 30 sec b/t arms
25(6-4-4)
+
4 x 60 sec Row @ 50%/60 sec Row @ 85%
all were exactly 1:35.5! much better!