Training done on Nov 8th
7th
AM
60mins AD Z1 every 5min sip a bit of water
skipped this part of the training so i could do PM part and Nov 8th training

PM
A. emom - snatch balance x 2 - 12mins
45x5, 95x5, 135x4, 165x2x12 - https://www.youtube.com/watch?v=S26PV-meuCI

B. FS @30X1; build to a tough single in 10mins
225x3, 255x2
275x1 - https://www.youtube.com/watch?v=UP5Ts3lE2ds
300x1 - https://www.youtube.com/watch?v=qYuyPVoVh6Y
305xf - https://www.youtube.com/watch?v=WCZPkSDFcLA
305x1 - https://www.youtube.com/watch?v=fRWShhHvESg

C. EMOM - PC + Jerk x 1-2 75-80% of 1rm - 16mins
2 PCJ @ 220x2x16
no missed reps :)
https://www.youtube.com/watch?v=tGvONgf-PMA


+
for time
60 man makers 45# every min on the min complete 15 unbroken DU
30:55 - https://www.youtube.com/watch?v=3rzSBt17mws
The hardest training i have done in a long time.
great mental test. lost control. lost temper.
need to do more of these.

did this training on Nov 8 in PM
8th
AM
A. close grip bench press; 3, 3, 2, 2, 1, 1, 1; rest 3mins
45x5, 135x3, 165x3
185x3 - https://www.youtube.com/watch?v=40Vs8fyESfc
195x3 - https://www.youtube.com/watch?v=y9KogigAUuU
215x2 - https://www.youtube.com/watch?v=LJXYASYtGbU
220x(1+f) - https://www.youtube.com/watch?v=TLFZtfyL2qQ
225x1 - https://www.youtube.com/watch?v=8NuPlqytok8
225x1 - https://www.youtube.com/watch?v=GTTBAOTr1SY
225x1 - https://www.youtube.com/watch?v=fkHcdi5elzU

B. HSC 1, 1, 1, 1, 1, 1; rest 3mins
135x3, 185x2
225x1 - https://www.youtube.com/watch?v=uIKCCs9FPvw
235xf - https://www.youtube.com/watch?v=GZIhzkgmPXk
245x1 - https://www.youtube.com/watch?v=4RsbzcLIF-4
255x1 - https://www.youtube.com/watch?v=t159CtW97Oc
265xf - https://www.youtube.com/watch?v=eXH25lZ0Ppg
265xf - https://www.youtube.com/watch?v=Mrp_fk2c73s

C. push press build to a max double @12X1 8mins
45x5, 95x3, 135x3, 165x2, 185x1
215x1 -
235x1(pr) - https://www.youtube.com/watch?v=JC4tC-uX88U

+
3 sets 80-90%
AD 50cals
25 box jumps 24" sd
25 situps
25 HSPU
rest walk 6mins
1 - 5:42 - https://www.youtube.com/watch?v=pxwnFd-Ex4s
2 - 5:45 - https://www.youtube.com/watch?v=fbn_HV7QSno
3 - 5:39 - https://www.youtube.com/watch?v=orspztEnej8


PM (did not this part of the training)
Run 800m 90% effort
rest walk 5mins x 4