3 - 9 November

Sunday:
[1]  Recovery Day:
*Went Geocaching.  Found 8 Geocaches in 4 hours.
**Calf muscle are very tight from Friday's running.  I wore five fingers for the first time in a long run... ouch!

Monday:
[1]  Soccer - Game 2 (1hr)
Score: Lost 3-5
[2]  AMRAP 11 minutes:
5 Front Squats @ 155lbs
6 C2B Pullups
7 Bar Facing Burpees
Score: 9+1 rx Unbroken

Tuesday:
[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang
Snatch @ 85% - rest 60-90 sec.
Weight:  155, 155, 155, 155, 155
[2]  Hatch w6 d1
[3]  For Time, Reps of 20-15-10-5

Strict Press @ 95lbs  (sub Bench Press @ 135lbs)
Knees to Elbows
Box Jumps @ 30"
Time: 8:29
[4]  For time:
50-40-30-20-10 Doubleunders
5-4-3-2-1 Muscle Ups
Time: 4:44rx (3:56 when finished 10 double unders.)

Wednesday:

AM:

[1]  10 Rounds for time (SQ did 7 rounds)

10 Lunges per leg

10 Squats

10 Burpees

Run 1 Lap (233M)

Time:  ~23 mins

PM:

[WU]  Untimed:

21-15-9

Squats

Situps

Deadlifts @ 55lbs

[1]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.
Weight:  195-195-195-195-195

*No Jerks, but I am now catching the bar as RX.

Thursday:

[1]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.
Weight:  3x115, 3x135, 3x3x145, 3x2x165+Snatch Balance

[2]  Hatch w6 d2

[3]  Strength:  OHS

1 OHS with 3 second pause at bottom

1 OHS with 3 second pause at bottom + 1 OHS

Weight:  225lbs *No build up to weight.

[4]  Skill:  10 Mins Triple Unders

Score:  15 Reps (Got a two sets of 2 and two sets of 3)

Friday:

[1]  BHCF

8 rounds For time:

1 power snatch @115lbs

2 hang power snatches @115lbs

4 overhead squats @115lbs

8 wallballs

Time:  6:47rx

[2]  Coaching BHCF & Snatch Technique

Saturday:

[1]  Judging BHCF Competition

Barbell Gymnastics (this week):

[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% - rest 60-90 sec.

[2]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.

[3]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.

[4]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

[5]  4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
      4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.