22 June - JULY - 2 August

Well... I missed posting for a few weeks + a month.  Things got really busy all of a sudden with my PCS to Japan.  We took a trip to my parents house for a few weeks, then when we got back we have been outprocessing and doing plenty of packing.

Don't worry though, we have still stayed busy the workouts.

So for the one's I can remember, here's a little of what I've been up to.

20 June 2014
Hotel WOD:
[1] 20 min AMRAP
In order:  Situps, Air Squats, Pushups
Reps (perform each rep number to the exercise)
Round 1:  1+2+3
Round 2:  2+4+6
Round 3:  3+6+9
Round 4:  4+8+12
Round 5:  5+10+15
Round 6:  6+12+18
Round 7:  7+14+21
Round 8:  8+16+24
Round 9:  9+18+27
Round 10:  10+20+30
Example:  Round 1:  1 situp, 1 squat, 1 pushup; 2 situp, 2 squat, 2 pushup; 3 situp, 3 squat, 3 pushups.... Round 6:  6 situp, 6 squat, 6 pushup; 12 situp, 12 squat, 12 pushup; 18 situp, 18 squat, 18 pushups.
***Each round, you start back at a single digit for the exercise and build back up in reps.  Resting is considered the lower reps.
Score:  Round 8: 16/16/5(of 16)
Cari:  Round 6: 2(of 18)

29 June 2014
[1]  The Seven (Modified)
7 Rounds
7 Pullups
7 Power Snatches @ 135lbs
7 Tire Flips - Heavy... I flipped it for 2 on first round, 4 2nd round, 1 third and fourth round, then skipped it the rest.  Wow.
7 GHD Situps
7 Bench Press @ 185  (unbroken on 2 rounds)
7 Deadlifts @ 245
7 Thrusters @ 155  (unbroken on 2 rounds)
Time/Score:  @ about 45 min mark, I completed 5 rounds and was smoked.  This WOD was a slow moving power WOD.  Intensity never peaked except for when I was doing 155 thrusters.

[2]  With the Family, Pullup Competition.
- Rotated 1 strict pullup per person till we get to 30.  Next we added 1 rep (I added 2 reps) and kept that rep till one person dropped out.  Then went to 3s (me 4s), then went to 4s (me 5s).  Overall, I think I did about 75 strict pullups

June/July @ Selah CrossFit (separate days the following)
[1]  5x4 Pause (1-3 secs) Back Squat @ 275lbs
[1]  3 Pos Snatch (find max):  95, 115, 135, 145, 155, 160, 165  *High Hang, Hang, Below Knee

9 July 2014
[1]  For Time:
50 Double Unders
40 Wallballs
30 C2B Pullups
20 Burpee Boxjumps @ 30"
10 Clean & Jerks (did Clusters) @ 165lbs
~10 Min Rest~
Do it Again.
Time:  ~9:40, ~10:38

10 July 2014
[1]  AMRAP 13 Minutes
1 Wall Climb
5 Overhead Squats
10 Situps
3 Wall Climbs
10 Front Squats
20 Situps
5 Wall Climbs
15 Back Squats
30 Situps
*Weight @ 95lbs
Score:  2+52; 3 rounds @ 16:37

11 July 2014
[1]  Morning SQ PT Last Man up running (recovery feel)
~later...~
[1]  For Time:
Row 750m  (2:46)
25 Strict Presses @ 75lbs  (0:59)
25 Push Press/Jerks  (0:48)
25 OH Walking Lunges (total)  (1:00 to 2:30)
Run 6 Laps (800m)  (2:35)
*Can be done in any order, but each must be completed before moving on.  This is the order I did it in.  I should have done lunges first before row. 
Time:  ~9:50  *I was on pace for under 9 mins, but the lunges ruined it.

12 July 2014 - Yard Sale Saturday

14 July 2014
[1]  SQ PT Sprints
~later~
[1]  6 Rounds:
1st Min:  5 Touch & Go Power Snatches @ 135lbs
2nd Min:  5 Deficit HSPU 9inches (some were strict)
[2]  Back Squat (1 sec pause):  3x225, 3x275, 3x3x315
[3]  4 Rounds for time:
15 HR Pushups
10 Deadlifts @ 245lbs  (unbroken)
15 Boxjumps @ 24"
Time:  7:22
[3]  Max Effort (ME) Double Unders - 182 reps PR!!!

15 July 2014
[1]  3 Rounds of:
In 3 Minutes, perform:
10 Push Press/Jerks (mostly push press) @ 155lbs (all Unbroken and FAST!)
20 C2B Pullups (One:  5, 5, 5, 5. Two:  6, 5, 5, 4. Three:  5, 4, 5, 3, 3
AMRAP Burpees  (reps:  30, 31, 31)  Each time I had 2:00 or more for burpees.  Pace was as if I'm doing 100-200 burpees straight.
~rest 2 mins~
Score:  92 Burpees

16 July 2014
[1]  SQ PT Circuit
REST DAY

17 July 2014
[1]  Snatch:  3x1x135, 2x1x155, 2x1x165, (with deadlift to power pos. then perform at hang), 2x1x175, 2x1x185, 4x1x195 (1st rep complete, 3 others at 195 fail at receiving.)
[2]  5 Rounds for time:
25 Double Unders
4 Front Squats @ 195lbs (UB)
4 Bar Muscle Ups (UB)
Time:  7:12

18 July 2014
[1]  SQ PT:  Prime BEEF Day Obstacle Course Demo Team *Tested Litter Carry and Crawl, buddy carry, crawl events
~Then~
[1]  Golfing 18 Holes
~Then~
[1]  Coaching

19 July 2014
[1]  5 Rounds for time:
5 Hang Power Snatches @ 95lbs
10 Deficit Pushups @ 4"
30 Double Unders
Time:  ~8:15
[2]  For Time:  (mainsite WOD)
30 Thrusters @ 95lbs
20 GHD Situps
400m Run
20 Thrusters @ 115lbs
30 GHD Situps
400m Run
10 Thrusters @ 135lbs
40 GHD Situps
400m Run
Time:  21:50

21 July 2014
AM:
[1]  SQ PT Sprints
PM:
[1]  Overhead Squat:  5x135, 3x165, 2x185, 4x205, 1x225, 1x235, 1x245, 1x260 PR!!!
[2]  3 Rounds for time:
21 Wallballs
15 Burpees
9 Deadlifts @ 225lbs
Time:  6:06
*Then did the WOD and got 6:06rx. Wallballs Unbroken except for round 3 dropped it at 10 reps.; Burpees just kept moving; deadlifts UB and fast. This one hurt.

23 July 2014
[WU]  Pos. Snatches & MU mobility
[1]  "Amanda"
Reps 9-7-5
Muscle Ups
Snatches @ 135lbs
Time:  5:39

24 July 2014
[1]  20RM Squat attempt:  16 reps @ 315lbs.

25 July 2014
[1]  Build up to today's 1RM Thruster (taken from the ground):  95x5, 135x5, 165x3, 185x3, 205x3, fail @ 225
[2]  For Time:
1 Lap Farmer's Carry 70lb KB each arm (ran half the lap)
followed by:
5 Rounds
5 Toes to Bar
10 Thrusters @ 95lbs (all unbroken)
20 Double Unders
Time:  6:49
[3]  3 Pos. Power Snatch (Floor, Hang, High):  95x2, 115, 135, 145, 155, 165

26 July 2014 (Saturday)
[1]  "ROB"
6 Deadlifts @ 185/125
3 Push Press/Jerks @ 185/125
6 Bar-Facing Burpees
5 Rounds
Time: 6:51
[2]  For Time:
Reps 10-8-6-4-2
Strict HSPU @ 4" Deficit
Front Squats @ 185/125
50 Double Unders (after each round)
Time:  12:51
[3]  Later:  HooverBall Championship.  3rd place lol.  Bicep became bruised.

28 July 2014
[1]  "Cindy"
20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats
Score:  25 rounds + 20 reps *1 round PR!
[2]  20 Min EMOM (10 rounds)
1st min:  5 Squats @ 185lbs
2nd min:  5 Strict Ring Dips (kipped 2-3 rounds)

29 July 2014


30 July 2014
[1]  Rest Day

15 - 21 June

Sunday:
[1]  Snatch:  3x95, 3x115, 3x135, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205 *Didn't pull 205lbs high enough to get under.  Need to pull harder and get those shoulders back.
[2]  1 Hour Zen Yoga
[3]  EMOM 5 rounds
On parallettes:  10 second L-Seat Hold + 10 second straddle hold

Monday:
AM:
[1]  Sprints:  24x30m
PM:
[1]  Snatch:  5x95, 5x125, 3x145, 3x165, 1x175, 1x185, 1x195
[2]  C&J:  2x185, 2x205, 1x225 (took 3 attempts at 225 for split jerk.  Having trouble with foot positioning on the catch, resulting in instability at split.)
[3]  Squat:  2x285, 2x315, 1x325
[4]  For time:
20-10-5-10-20
Wallballs
Burpees
Time:  6:08
*Unbroken on all Wallballs.  Took a little longer break at start of each wallballs than I anticipated.
*First set of 20 burpees was fast, then the rest were slow.  I tried to push on the last 20, but there was nothing left in the tank.
[5]  Gymnastics skill work:  *no set intervals.  Worked on L-Seat to straddle on parallettes and did handstand walks.

Tuesday:
[1]  Power Snatch:  5x1 @ 135 2x5 @ 135 *Perfect reps, at Isabelle speed
[2]  Power C&J:  5x1 @ 175  *10 sec rest between each
[3]  Box Jump (from squat position):  3x3 @ 30", 30", 35"
[4]  "Open 12.3"
18 Min AMRAP
15 Box jumps @ 24"
12 Push Press/Jerks @ 115lbs
9 Toes to bar
Score:  382 (10+22)
*Open 2012 score:  326 (9 rounds + 2 boxjumps)
[CD]  5 min recovery row.  *OMG.  I was hardly able to do the row.  That WOD knocked me out.

Wednesday:
[1]  SQ PT
6 Rounds for time:
Run 1 Lap
10 Walking Lunges (per side)
10 Spiderman Pushups
10 Situps
Time:  14:31 
*Left Achilles is VERY, VERY SORE from last night's boxjumps.  OMG I had to take it easy.







[1]  For Time:
4-3-2-1
Legless Rope Climb
Clean 205
Time: 
[2]  Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
[3] 
*If there's time:
[6] For Time:
25 DB Snatches @ 55lbs (alternating)
25 Toes to Bar
20 DB Snatches @ 55lbs (alternating)
20 Toes to Bar
15 DB Snatches @ 55lbs (alternating)
15 Toes to Bar

8 - 14 June

Sunday:
[1]  Yoga
[2]  EMOM 10 Mins
1st Min:  5 Bench @ 165 + 3 Muscle Ups
2nd Min:  5 Deadlifts @ 275 + 5 Burpee Box Jumps
Only completed 3 of 5 rounds.  I was struggling to do fitness.

Monday:
AM:
[1]  10 Mins of Tabata Sprints
PM:
[-]  Chiropractor.
[1]  Snatch:  2x145, 2x155, 1x165, 1x175
[2]  Clean & Jerk:  2x175, 2x185, 1x195, 1x205
[3]  7 Rounds for time:
5 Front Squats Overhead Squats @ 135
9 KB Swings @ 55
7 Pushups
Time:  9:58

Tuesday:
[1]  10 Rounds for time:
3 Muscle Ups  (went unbroken each round)
3 Clean & Jerks @ 185lbs  (1 at a time)
run 1 lap
Time:  19:31

Wednesday:
AM:
[1]  SQ PT *As the Sq was doing the workout, I had downtime between rounds to do the following:
- 3 rounds:  10 Pushups, 10 Squats
- 3 rounds:  10 Pushups, 10 Lunges
- 3 rounds:  10 Pushups, 10 Situps
- 3 rounds:  10 Pushups, 10 Leg Lifts
- 20 Burpees
PM:
[1]  Snatch:  3x1 @ 145, 2x1 @ 155
[2]  C&J:  3x1 @ 175, 2x1 @ 185
[3]  Snatch Pull:  2x185, 2x195, 2x205
[4]  Front Squat:  3x2 @ 225  (I did 1x6.  Was pressing for time)
[5]  Mow the Lawn!

Thursday:
[1]  16 min AMRAP
50 Cal Row
20 Pullups
40 Back squats @ 135
20 Pullups
30 Front squats @ 115
20 Pullups
20 Overhead squats @ 95
20 Pullups
Score:  248  (1 round + 28 cal row)

Friday:
[1]  Power Snatch:  1x4 @ 105, 1x2 @ 125, 1x2 @ 145
[2]  Power C&J:  1x4 @ 145, 1x2 @ 165, 1x2 @ 185
[3]  Pause Squats (front & Back. various reps):  135, 225, 275
[4]  Strict Press:  5x, 4x, 4x, 4x, 4x @ 135lbs
[5]  DB Tricep Extensions:  10x30, 10x35, 8x40, 6x45

Saturday:
[1]  Early Morning (2/3 am) relay for life.  Walked for 1.5 hours
*rest of day just exhausted from having very little sleep.

1 - 7 June

Sunday:
[1]  Rest/Recovery

Monday:
AM:
[1]  6 Rounds (wait for partner to tag before start of each sprint)
Sprint 133m (half lap)
- 15 Pushups
Sprint 133m
- 10 Situps
[2]  4:00mins Planks
[3]  Handstand Walk Skillwork
PM:
[1]  Snatch:  2x1 @ 165, 3x1 @ 175, 1x1+5 at 185 (+5 OHS)
[WU]  Thrusters:  6x135, 5x155, 3x175
[2]  BHCF WOD
For Time:
30 Thrusters @ 95lbs
Run 5 Laps
20 Thrusters
Run 3 Laps
10 Thrusters
Run 1 Lap
Time:  8:34rx
[3]  Snatch Pulls:  2x3 @ 205, 2x2 @ 215
[4]  3x10 of:  GH Raise & GHD Situps

Tuesday:
[1]  Power Snatch (HS):  135x5, 155x2, 165, 175, 185  *in nanos
[2]  Power Clean + Jerk (HS):  185, 205, 215, 225  *in nanos
[4]  BHCF WOD:
11 Min AMRAP
3 Deadlifts @ 225
3 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps
9/9, 12/12, 15/15, 18/18, 21/21...
Score:  5+29 (5 Rounds = finishing round of 15.  Then complete 18 deadlifts + 11 Boxjumps.)
*Lower back went numb and I was very weak in the deadlifts.  Burpee box jumps remained strong.

Wednesday:
AM:
[1]  5 Rounds:
Run 2 Laps  (533m)
5-5-5 Close Grip-Normal-Wide Pushups
10 Toe Touches
40 Mountain Climbers
*untimed*
[2]  4:00 mins Plank Comples
[3]  Handstand Walk Skill
PM:
[1]  Clean:  2x1 @ 205, 2x1 @ 215, 2x225
[2]  Clean Pull:  2x3  @ 255, 2x2 @ 265
[3]  Front Squat:  2x2 @ 275, 2x1  @ 295, 1x315, 1x335

Thursday:
[WU]  ROM Drills + Squat Clean to Thruster/Jerk:  95x5, 135x3, 185x2x1, 225x1
[1]  12 min AMRAP
15 Squat Clean to Overhead 95lbs  (unbroken) Time:  0:51
15 Squat Clean to Overhead 135lbs  (1 reps)  Time:  4:18
15 Squat Clean to Overhead 185lbs  (1 reps)  Time:  11:24
15 Squat Clean to Overhead 255lbs
AMRAP Squat Clean to Overhead 275lbs
Score:  45 Reps:  Time: 11: 24.

Friday:
AM:
[1]  Run 5k
PM:
[1]  Coach CrossFit

Saturday:
[1]  10K Hike - Crazy Horse Volksmarch 10k 2014.
*Last time doing this before we move.  Today it was foggy and muddy trails, but absolutely worth it.

25 - 31 May

Sunday: 
[WU]  5 Rounds (10 mins)
1st min:  200m Row
2nd min:  10 barbell thrusters (45lbs) + 6 Pullups
(Jackie Training)
[1]  Regionals Strict HSPU WOD
For Time:  20 min timecap
21-15-9-6-3
Strict HSPU
Front Squats @ 195lbs
Bar Facing Burpees
Score:  20:05 (Timecap reached:  Finished in the round of 3 reps of:  3 HSPU + 1 Front Squat.  Uncompleted reps included:  2 Front Squats and 3 Burpees (5 total Reps) added to the time cap)
[2]  Reverse Hypers:  45+15 on each end
[3]  Handstand Walk Skill Work:  ~25 feet

Monday:
[1]  Morning 9-Hole Golf
[2]  Murph
For Time:  With a 20lb vest (for RX)
Run 1 Mile  (~7:14)
100 Pullups (I did 5 butterfly each set)
200 Pushups  (I did sets of 5)
300 Air Squats  (I did sets of 25 up to 290.  Then did sets of 30 to the end)
Run 1 Mile  (~7:30)
[3]  Handstand Walk Skillwork:  ~25 feet
[4]  Mile cooldown run to help Cari finish.

Tuesday:
[1]  7/13 Squat W9D1
Weight:  4x 2/4 @ 225lbs (pause the backsquats)
[2]  Oly Lift W4D1
- Snatch:  2x1 165, 3x1 175
- Snatch Pull:  2x3 205, 2x2 215

Wednesday:
AM:
[1]  SQ PT:
5 Rounds of:
2 Mins Run
30 Secs Spiderman Pushups
30 Secs Air Squats
30 Secs Situps
[2]  2x 1:15min Planks
[3]  Handstand Walks Skillwork
PM:
[1]  Cleans:  3x1 @ 205, 3x1 @ 225. (all @ 205 was full clean + thruster; 1 @ 225 was clean + hang power clean; 1 @ 225 was hang power clean + split jerk)
[2]  BHCF
10 min AMRAP
2 Hang Power Cleans @ 155
4 Push Press/Jerks @ 155
6 Burpees
8 Wallballs
Score:  6+9 (I had trouble with intensity/fatigued/dehydration.  2 rounds in @ 2:05mins, I hit a brick wall and went slow.  80% intensity throughout.)
[3]  Complex:  6rounds of 3 Barbell Rollouts + 6 Strict Press (from knees) @ 95lbs

Thursday:
[1]  7/13 Squat W9D2
Weight:  4x 2/4 @ 205lbs
[2]  Power Clean HS:  185, 205, 225, 225, 235, 245, 245, 235
[3]  Hang Snatch (BK):  3x1 155, 2x1 165
[4]  OHS HS:  Shoulder felt too weak.
[5]  5 Rounds for time:
Row 250m
10 Toes2Bar
Rest 30 secs
Time:  ~8:00-9:30

Friday:
AM:
[1]  Ran 5k @ ~22:00 mins.  (easy pace for active recovery)
[2]  Then a few sets of diff. calisthenics.
[3]  Handstand walk skillwork
PM:
[1]  Coaching

Saturday:
[1]  Max height Box Jump:  49 inch (built up to height.  Current PR is 51)
[2]  "Mary"
20 Min AMRAP
5 HSPU
10 Pistols (5 per leg alternating)
15 Pullups
Score:  15+16 reps (15 rounds + 5 HSPU + 10 Pistols + 1 Pullup)
*Total:  80 HSPU, 160 Pistols, 226 Pullups
*This felt amazing.  I held the same pace from round 1 to last round.
[3]  For time, alternating movements with partner:
10-8-6-4-2
Bench Press 135
Atlas Stone to Shoulder 145
Back Squat 225
Time:  ~22:14

18 - 24 May

Sunday:
[1]  Rest / Recovery
[2]  Watch CrossFit Regionals

Monday:
[1]  Power Snatch:  2x2 @ 165; 3x1 @ 165 *TnG the 2s.  This felt awesome for power snatch.  Shoulder hurts for full snatch.
[2]  5 rounds for time:
9 Front Squats @ 135lbs
7 Strict Pullups
5 Strict HSPU
Time:  5:40
[3]  Snatch Pulls:  2x3 @ 195; 2x3 @ 205

Tuesday:
[1]  7/13 Squat W8D1 @ 315 6x 2/4
Weight:  2x 1/2 @ 315; 5x 2/4 @ 295; failed 6th at 2/4... did 1. *Not sure what happened, but it was way too heavy.  I know it was suppose to be hard, but I did not prepare myself.  Less than 6 hours of sleep prior night, was in Level A for an hour, a few hours prior.  Need to eat more. 
[2]  Push Press: 3x5 @ 175lbs.

Wednesday:
AM:
[1]  SQ PT
6 Rounds (forgot to time, but same intensity)
1 Run Lap (1/6 of mile)
10 Walking Lunges per side
10 Arm Raises (dumb)
10 Burpees
~No Rest~
[2]  5 Rounds  (same intensity as above)
15 Air Squats
15 Situps
[3]  Handstand Walk Skillwork
PM:
[1]  Clean:  2x2 @ 205; 3x1 @ 205
[2]  Clean Pull:  2x3 @ 245; 2x3 @ 255

Thursday:
[1]  7/13 Squat W8D2 @ 295 6x2/4
Weight:  backed down to 285, feeling sore/fatigued and just needed to get the reps in.
[2]  Power Clean: 2x2 @ 165, 3x1 @ 175
[3]  10 Min AMRAP
5 Bar Muscle Ups
10 Thrusters @ 135lbs
Score:  4+6 (4 rounds + 5 Muscle Ups & 1 Thruster)

Friday:
[1]  Hiked Sunday Gulch with Eli in backpack (~40-45lbs total) for ~2.8-3.5 miles.
[2]  Coached Evening
[3]  1 Game Hooverball

Saturday:
[1]  Snatch:  3x125, 2x145, 2x155, 1x165, 1x175, 1x185, 1x195, 1x205 (PR!!!!)
[2]  Regionals 2014 50's WOD
For Time:  21 min timecap
50 Cal Row
50 Box Jump Overs 24"
50 Deadlifts @ 180lbs
50 Wallballs 24lbs/10'
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 Cal Row
Score:  23:54 (Timecap reached:  26 wallballs on 2nd round, plus 1 sec added to timecap time for each unsuccessful rep finished.)
[3]  Handstand Walk Skillwork:  ~30-35 feet UB.
[4]  Watch Regionals / BBQ

11 - 17 May

Sunday:
[WU]  3 Rounds UT:
Row 250
3 Rounds of Cindy
then UB Double Unders
Got 100 DU but had severe headache.
[1]  Snatch 3, 2, 2, 1, 1, HS
Weight:  3x125, 2x145, 2x155, 1x165, 1x175, 1x185
[2]  Clean & Jerk 3, 2, 2, 1, 1, HS
Weight:  3x145, 2x175, 2x185, 1x195, 1x205, 1x225, 1x225
[3]  SLDL *Heaviest possible with good form. 5x3
Weight:  135, 155, 185, 185, 185, 185
[4]  For Time:
*Alternate between movements
10-8-6-4-2 of:  Burpees to Boxjump Overs (step overs) with 55lb DB per hand
5-4-3-2-1 of:  Legless Rope Climbs to 15' Target
Time:  14:32
[5]  30 Muscle Snatches
10x55lbs
10x75lbs
10x55lbs

Monday:
[WU]  3 Rounds of:  Row 250 + 1 Round of Mary (5 strict HSPU (2" deficit), 10 Pistols, 15 Pullups)
[1]  Snatch:
Weight: 2x3@155lbs, 3x2@155lbs  *Pulled these easy, & easy TnG.
[2]  Snatch Pull
Weight:  5x3@195lbs
[3]  AMRAP 15 Mins  "CrossFit Games Open 11.2"
9 Deadlifts @ 155
12 Hand-Release Pushups
15 Boxjumps 24"
Score: 9+16
[4]  *Alternate between movements, untimed.
3 rounds:
10 Walking Lunges @ 145lbs *Front Rack
6 Strict HSPU (2" deficit)

Tuesday:
[WU]  3 Rounds UT:  Row 250 + 21 Pushups, 15 Barbell Squats, 9 Pullups
[1]  7/13 Squat W7D1
Weight:  6x2/4 @ 300lbs  *OMG.  This is truly testing my mental/physical.  I start to break down in Mental thinking I can't do it, but the weight still goes up... eventually.
[2a]  Jerk - Heavy Single  Weight:  185, 205, 205, 205  *Having trouble with the Split.
[2b]  Jerk - 80% of HS, 3x1 @ 185(1x3) 
[3]  Power Snatch 5x2 @ 125lbs  *Shoulders (and body) is very sore and fatigued.  Did one rep at a time 'till I had 10 total.
[4]  Reverse Hyper:  2x12 @ 100lbs
*My Body is so fatigued from Squats and Jerk HS attempts, I cannot do more.
[4]  Push Press 3x5 @ 170lbs
[5]  3 Rounds for time:
10 Hang Power Cleans  @ 135
15 Pullups
10 Shoulder to Overhead @ 135
15 Situps
Time:

Wednesday: 
[WU]  3 Rounds:  Row 250 + Ring Complex (3 Skin the Cats, 1 Muscle Up, 5 Ring Dips)
[1]  Cleans
Weight:  2x3 @ 195lbs, 3x2 @ 195lbs
[2]  BHCF WOD:
For Time:
Row 750m
then 10 Rounds:
5 OHS @ 95lbs
20 UB Double Unders
Time: 9:36 *No Trips on DUs, everything UB.
[3]  Ring Skill Work:  Muscle Ups, Hang to Back Roll Support, Skin Cat, HSPUs, Forward Rolls.

Thursday:
AM:
[1]  PTL Training:
6 Rounds for time:
-Inch worm + Pushup across soccer field width
15 Air Squats
-Walking Lunges across soccer field width
15 Situps
Run 1 Lap
Time:  ~28:11  *Forgot to start timer, started after 1st round complete.  was averaging about 4:00 - 5:30 a round
PM:
[1]  7/13 Squat W7D2
Weight:  280lbs
[2]  Power Clean: 5x2  @ 165lbs
[3]  Hang Snatch (below knee):  3x2 @ 135 *I only got 1 rep total at 135lbs.  Shoulders hurt.

Friday:
AM:
[1]  4 Mile Ruck Amazing Race: 1st Place
PM:
[WU] 
[1]  AMRAP 11 Minutes
3 Clean & Jerks @135lbs
3 Toes 2 Bar
3 Burpees
6,6,6/9,9,9/12,12,12/15,15,15/....
Score:  5+3
[2]  Coaching

Saturday:
[1]  Five sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes
Times:  4:23/5:07/5:50/5:57/4:54  (Total time w/ rests: 38:11)
[2]  3 Rounds for time:
50 Pistols
7 Muscle Ups
10 Bench Press 135lbs
Time:  11:54
[3]  Handstand Walk Skill Work. *Getting Better!!!