August 4 - 10

Sunday:

[1]  Wendler 2/4 (C2) - Backsquat
3x275, 3x295, 3+ 315 (13 Reps! cal= ~450)
[2]  Wendler 2/4 (C2) - Press
3x120, 3x130, 3+ 140 (4 Reps. cal=158)
[3]  For Time:
Row 750m
21 Cleans @ 155lbs
Row 500m
15 Jerks @ 155lbs
Row 250m
9 Clean & Jerks @ 155lbs
*These are NOT power cleans...
Time:  18:26rx

Monday:
[1]  "Annie"
50-40-30-20-10
Double Unders
Situps
Time:  6:22rx PR!  (Unbroken!)
[2]  Wendler 2/4 (C2) - Deadlifts
3x305, 3x325, 3+ 345 (8 Reps. cal=437), 1x365
[3]  Supple Cleans (left wrist hurts still)
1x135, 1x185, 1x205, 1x225
[4]  Volleyball

Tuesday:
[1]  15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

95, 105, 115, 125, 135, 145, 145
[2]  3×3 @ 95% of Max from above – rest 90 plus seconds.

3x3 @ 135
[3]  4X3 Snatch High Pulls @ 110% of Max Snatch – rest 60 sec.
*5 sec descent from hips down to floor.

@185
[4]  10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pullups
Pistols
Hand Stand Pushups

Time:  9:36rx

Wednesday:

[WU] 20-15-10-5

GHD Situps & DB Snatches @55lbs

*not timed, 80-90% effort
[1]  Wendler 2/4 (C2) - Front Squats
3x225  , 3x235  , 3+ 250 (6 reps. Cal=300)
[2]  Death By Bear @ 95lbs

Score: 5reps of 6
[3]  *Immediately followed by:
150 Double Unders - 3 Burpee Penalty on the spot for each trip up.

Time:  8:44 (2:44 for DUs. Did 6 burpees. 55, 50, 45 on DUs)
[4]  Volleyball

Thursday:

[1a]  Pressing Jerk Balance: 10x1

[1b]  Jerk Balance Over a Pipe: 10x1

[1c]  On Toe Jerk Under (back rack): 10x1

[1d]  On Toe split jerk (front rack): 10x1
*All of 1a-1d is with a emtpy barbell

[2]  15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
Weight:  205lbs

[3]  3×2 @ 95% of Max from above – rest 90 plus seconds.      
Weight:  195lbs    

[4]  5 mins EMOM

3 Muscle Ups

AMRAP 135lb Power Snatch  Reps:  4-3-3-2-2

Rest 2 mins

5 mins EMOM

5 135lb Backsquats (taken from floor)

5 burpees

Friday:
[1]  Reps of:  10-8-6-4-2
Clean & Jerks @ 135lbs
- After each round of C&J, perform 2 Rounds of "Cindy"
Time:  12:37rx  (round of 10: 5 UB. round of 8: 4 UB.  Then round of 6, 4, 2 UB)
[2]  Barbell rollout into muscle clean into shoulder press @ 75lbs, 3x10 reps
[3]  Volleyball

Saturday:
[1]  Three sets, not for time, of:
Toes to Bar x 15 unbroken reps
Double-Unders x 40 unbroken reps
Tall Box Jump x 1.1.1.1.1 @30" + 3x45s
(rest 10 seconds between jumps, step down to a smaller box between reps)
[2]  5 Rounds for time:
5 Deadlifts @ 315lbs
5 Wallclimbs
Row 250m

Time: 15:34rx