10 - 16 November

Sunday:
[WU1]  Rowling: 16 points
[WU2]  Knee jumps: x5 reps x5 heights
[1]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Weight: 2+2x2@145, 2+1x2@175, 2+1x2&1+1x3@185
[2]  Clean & Jerks: 5x205, 5x225
Reps: 5x205, 1x225
[3]   20 min amrap
4 Muscle Ups
8 Handstand Pushups
16 KB Swings @70lbs
Score: 7 rounds
[4]  Clean&Thrusters
Weight:  3x185, 2x205

Monday:
[1]  "Bradshaw"
10 rounds for time:
3 Handstand Pushups *did strict
6 Deadlifts @225lbs
12 Pullups *butterflied all, tore round 8
24 Doubleunders
Time: 16:28rx unbroken PR!!!
[2]  "Coe" modified
5 rounds for time:
5 thrusters w/ 95lb atlas stone
10 ring pushups
Time:  5:32rx

Tuesday:
[1]  5 min EMOM
5 boxjumps @ 38"
10 Air Squats
[2]  Hatch w7 d1
[3]  For time:
50 situps
20 boxjumps @ 20"
30 burpees
20 boxjumps
50 situps
Row 1000m (3:46)
Time: 10:31rx
[4]  20 Turkish Getups @ 24kg (10R/10L)
Complete

Wednesday:
[1]  Soccer: 1hr
Win: 6-1

Thursday:

[1]  15 Mins establish 2 Hang Power Snatch from blocks (top of knee)

Weight:  95, 115, 125, 135, 145, 155

[2]  5x2 Hang Power Snatch from blocks (top of knee)

Weight:  145, 145, 145, 145, 145

[3]  Push Jerks from/to blocks: 5x2 @ 75%, 3x2 @ 85%

Weight:  5x2@195lbs, 1x1@215, 1x1@215, 1x1@215 (Kept missing 2^nd rep of 215.  Caught each 2^nd rep to far back and overextended my back)

[4]  5 Rounds (untimed) – rest as needed

5 Hang Clean Pulls @ 215lbs *seemed really heavy today

10 Ring Pushups *felt really strong and easy

5 Triple Unders (Attempts) *out of 25 attempts, I landed 5 Triples [5/25]

Friday:

AM:

[1]  PT:  run 24 mins

Did 3x800 meter sprints 1:1

Avg: 2:50

Total Laps Ran: 19laps (5km)

[1]  Coaching

[2]  Attempted to try the wod; my shoulders were too sore to hold 95lbs overhead.

Saturday:

A real rest/recovery day.

[1]  Itermintent Fasted for 16 hours

[2]  Ate/Drank lots of food

[3]  Ate at IHOP

[4]  Got 1 GeoCache