27 October - 2 November

Sunday:
[1]  10 Mins, every 2 mins:  (5 rounds)
3 Snatches @ 145lbs
1 Rope Climb
 - Rest 2 mins, then - 
[2]  10 Mins, every 2 mins:  (5 rounds)
1 Snatch + 1 Snatch Balance @ 165lbs
3 Muscle Ups
 - Rest 10 mins, then - 
[3]  With a partner:
5 Rounds
1 Lap with a 115lb Atlas Stone  (we tried 2 laps for the first 2 rounds, way toooo much)
50 Double Unders
- Switch with partner every round -
*As partner is working, must hold a plank position.
Time:  19:56rx

Monday:
AM:
[1]  SQ PT
24x20m Sprints (1:1)
PM:
[1]  Hatch Wk5 D1
Back Squat: 1x8@65%, 1x6@75%, 1x4@85%, 1x4@90% - rest as needed.
8x235, 6x275, 4x315, 4x330
Front Squat: 1x5@70%, 1x4@80%, 1x3@85%, 1x3@90% - rest as needed.
5x225, 4x255, 3x265, 3x285
[2]  For time, reps of 10-9-8-7-6-5-4-3-2-1 of:
Toes to Bar
Ring Dips
Kettlebell Swings @55lbs
Time:  8:27rx

Tuesday:
[1]  Soccer Game (1hr)
Score: Win (3-2)
*Start of Intramural Indoor Soccer.  10 Games plus single-Elim tourney.
[2]  For Time:
25 Back squats @ 135lbs
50 Pushups
25 Front squats @ 115lbs
50 Pullups
25 Overhead Squats @ 95lbs
 Time: 8:23rx

Wednesday:
[1]  3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Weight:  155, 155, 155. *Feel really good with these even when my shoulders are smoked from day prior.
[2]  3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00
Weight:  185, 185, 185, 205, 205, 205 *Wrist still healing, so I didn’t do the Push Jerks.
[3]  10 GHD Situps + 10 GH Raises
*I ran out of time to workout, needed to go to a Halloween event with Eli.

Thursday:
[1]  Untimed:
21-15-9 GHD Situps
5 Muscle Ups (UB) after each GHD Situp round
[2]  5x1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed
Weight:  135, 155, 135, 135, 135, 145
[2b]  4x5 Weighted Pullups – heaviest possible, rest 90 sec.
[3]  4 Rounds for time:
250m Row
15 Wallballs @ 20lbs
Time:  6:24rx
[4]  4 Rounds Untimed:
5 Muscle Ups
10 GH Raise

4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.
*Ran out of time:  Time to go do Halloween with Family!

Friday:
AM:
[1]  SQ PT
Run 1.5 Miles
Score:  10:14 (1.5mile) & 2:48(800m)
*Jogged the 1.5mile at a 7:20mile pace.  Then ran quickly the 800m.  Goal was well under 3:00mins.
PM:
[1]  Coaching!

Saturday:
[1]  3 Rounds, time each round separately:
15 C2B Pullups
50 Double Unders
- Rest 3-4 mins after each round
Times:  :43, :45, :47
*Goal:  (These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)
[2]  Hatch Wk5 D1
Back Squat: 1x6@65%, 1x6@75%, 1x6@80%, 1x6@80% - rest as needed.
6x235, 6x275, 6x295, 6x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  5 rounds for time (CF.com):
10 Wallclimbs
10 Toes 2 Bar
20 Boxjumps @ 24"
Time:  18:44rx
[4]  5 Rounds for time:
1 Power Snatch + 1 Hang Power Snatch + 1 OHS @ 95lbs
1 Rope Climb @ 15'
Time:  3:48rx