22nd
AM
A. close grip bench press @30X2; 2-3; rest 3mins x 5
135x5, 165x4, 185x3
205x2 - https://www.youtube.com/watch?v=fMm7Ykv-gwc
205x2 - https://www.youtube.com/watch?v=5Rv_BWeilAE
205x3 - https://www.youtube.com/watch?v=gpFYdlC_lnc
205x(2+f) - https://www.youtube.com/watch?v=MDav6GsE61s
205x(2+f) - https://www.youtube.com/watch?v=IQ2BNDPd3wg

B. 3 pos squat snatch high/mid/knee; build complex in 10mins
45x3, 75x3, 135x3
145x3 - https://www.youtube.com/watch?v=Q5TvJl70h5Q
165x3 - https://www.youtube.com/watch?v=WYaHfgtVRNU
185x3 - https://www.youtube.com/watch?v=jBNINvL2ebE
200x(1+2f) - https://www.youtube.com/watch?v=7SQUvZJ9i-A
200x(1+2f) - https://www.youtube.com/watch?v=2ZH5Y0uIseI

C. press x 1/push press TnG x 2; build complex in 10mins
135x(1+2) - https://www.youtube.com/watch?v=ai1eeJTQ6mY
150x(1+2) - https://www.youtube.com/watch?v=C5t9LoEmRxc
165x(f+2) - https://www.youtube.com/watch?v=eCLR7Yxy70s
160x(f+2) - https://www.youtube.com/watch?v=AhN2UXJeDEA

+
3 sets 80-90%
HS walk 10m
prowler push 50m heavy
20 bb front rack reverse lunges 135#
Row 400m
rest walk 4-5mins
1 - 7:19 - https://www.youtube.com/watch?v=qG-Yh-MIeiQ
2 - 7:14 - https://www.youtube.com/watch?v=-m9OjoqtG_U
3 - 7:02
more reverse lunges. this was hard. all sets ub. posterior chain was fully active. was sore immediately after round 1.

PM
Run 200m 90% effort
rest walk 90sec x 10-12
legs were messed up. feeling super tight
1 - 48sec (clock wise)
2 - 51sec (counter clock wise)
3 - 47sec (clock wise)
4 - 48sec (counter clock wise)

5- 45sec (clock wise)
6 - 47sec (counter clock wise)

7 - 45sec (clock wise)
8 - 47sec (counter clock wise)

9 - 45sec (clock wise)
10 - 47sec (counter clock wise)

11 - 46sec (clock wise)
12 - 42sec (counter clock wise)