8th
AM
Row 20mins easy pace
4209m
+
mobility

PM
A. strict press @12X1; 5, 4, 3, 2, 1; rest 3mins
45x5, 95x5
135x5, 135x4, 145x3
155x(1+f) - https://www.youtube.com/watch?v=vyi6qJrg3cM

150xf - https://www.youtube.com/watch?v=4l7txp3xddA
B1. PC x 1/PJ x 3 TnG; rest 90sec
45x5, 95x1.3, 145x1.3
170x1.3 - https://www.youtube.com/watch?v=wfvBwkN0u9U
185x1.(f+3) - https://www.youtube.com/watch?v=9WP1zmMS8qY
195x1.3 - https://www.youtube.com/watch?v=dYvC5UcSjFE

205x1.3 - https://www.youtube.com/watch?v=V4bPMI2bvdw
learning to get under the bar and putting it hover the head... too far forward still on some reps...

B2. 2 rope climbs; rest 3mins x 4sets
ub, using legs
C. 3min renagade rows 30#/hand
31 - https://www.youtube.com/watch?v=I4IV2tkYZAo
+
3 sets 97% effort
5 HPC TnG tough build per set
AD 20sec all out
rest 3mins
185x5 / 12cal - https://www.youtube.com/watch?v=qmwNHcDQk00
210x5 / 8cal - https://www.youtube.com/watch?v=hwY3FPElV2g
225x5 / 9cal - https://www.youtube.com/watch?v=qabPiiWlsAE

7th
AM
Row 1min easy
AD 1min easy
Bear crawl 1min easy
Side plank 1min 30sec both sides
x 10
bear walk welled with lower body mobility.

PM
A. FS build to a tough triple
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=xK5j6vDoqhQ
295x(2+f) - https://www.youtube.com/watch?v=OGniPkQ0NoY

295xf - https://www.youtube.com/watch?v=LmYZC31nTv8
295xf - https://www.youtube.com/watch?v=8dGGjcOXyjE

B1. 15 DB thrusters tough rest 10sec
50#db are the heaviest i have. used it for all sets - ub
- https://www.youtube.com/watch?v=55_sRb0Rd4A

B2. 15 T2B; rest 2mins x 4
ub
+
AD 30sec 97%
rest 2:30mins x 6
rest 5mins after 3rd
15cal/14/14 - 14/14/15 - https://www.youtube.com/watch?v=Q2c8sI-27C4

5th
AM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.4
1 - 1:53.3
1 - 1:53.3
1 - 1:54.0
1 - 1:53.9
1 - 1:53.5
1 - 1:53.2
1 - 1:53.7
https://www.youtube.com/watch?v=cx3yPHQCY24
legs are tender from yesterdays work. focus to maintain power output constant. mental and physical challenge. its making me stronger on both areas.

PM
A1. snatch balance 3x3 moderate weight; rest 30sec
45x5, 95x3
165x3, 165x3, 165x3, 165x3, 165x3
A2. 3" riser snatch pull 1. 1; rest 10sec/rest 60sec
45x5, 135x1.1, 185x1.1
185x1.1, 195x1.1, 205x1.1, 215x1.1, 225x1.1 - https://www.youtube.com/watch?v=x9oTfyxEqA4

A3. hang snatch 1; rest 3mins x 5 build per set
45x5, 95x1, 135x1
164x1 - https://www.youtube.com/watch?v=L3M-sH02XLg
170xf - https://www.youtube.com/watch?v=thaBYe7L-f4
175x1 - https://www.youtube.com/watch?v=dvTqzANmIJI
185x1 - https://www.youtube.com/watch?v=PE9Gfu7DPOQ
195xf* - https://www.youtube.com/watch?v=y8XAghbwXAU
195xf* - https://www.youtube.com/watch?v=wyyBXN6ckgc
*deja vu from regionals… lots of emotional content… fear…

+
3 rounds 85% effort
7 PS 155#
7 burpee box jump over 24"
7/leg pistol
9:09
to stay tight at the initiation of the movement and be explosive.
https://www.youtube.com/watch?v=IL9oVeNbs_M

4th
AM
Run 5mins Z1
+
Run 30sec 90% aero
rest walk 30sec x 20
rest walk 2mins after the 10th run
+
Run 5mins Z1
Fun!
ran with Laika :)


PM
A. Back squat @30X1; 2, 2, 2, 2, 2, 2, 2; rest 3mins
45x5, 135x3, 225x3
285x2, 290x2, 290x2, 290x2, 290x2, 290x2, 290x2 - https://www.youtube.com/watch?v=-leMLeOTTzc

+
30, 20, 10 for time
BB front rack walk lunge 135#
HSPU
CTB chin ups
about 13min
did the walking lunges outside. there was a group class running in the gym.
feeling the legs WHILE doing this.
SAF (Sore As Fuck!!!)
https://www.youtube.com/watch?v=lAr7V0H4tMY

2nd
part 1
Snatch build to a tough single
45x5, 95x3, 135x3, 165x2, 175x1
190x1 - https://www.youtube.com/watch?v=OWJvOCsbGAs
200x1 - https://www.youtube.com/watch?v=br2UEeM2q98
205xf - https://www.youtube.com/watch?v=tGuX329fw5U
205xf - https://www.youtube.com/watch?v=qbr60lgHJzU
205xf - https://www.youtube.com/watch?v=UvzpWpe54dQ

rest as needed

part 2
10mins 85% effort
3 pHSPU 8"
7 CTB chin ups
Run 200m
7r + 10
was 5 sec short of completing 8r.
https://www.youtube.com/watch?v=S03-Bx8X0i4

rest as needed

for time
30, 20, 10 for time
ring dip
GHD situps
KBS 1.5pd
6:27 - ub
https://www.youtube.com/watch?v=9zhI1S-4xlI

Aug 1st
AM
Row 2k easy pace
AD 100cals easy pace
FLR on rings accumulate 4mins in 30sec intervals
26:46

PM
A. strict press @12X1; 5x5; rest 3mins
45x5, 95x5
125x5, 125x5, 125x5, 130x5, 135x5 - https://www.youtube.com/watch?v=57fENNu1KXE
B1. push press x 2/push jerk x 3/SJ x 1; rest 90sec
45x2.3.1, 95x2.3.1
145x2.3.1 - https://www.youtube.com/watch?v=gK-wBrLxrR4
175x2.3.1 - https://www.youtube.com/watch?v=-MuOdaION54
185x2.3.1 - https://www.youtube.com/watch?v=HIsrKZcuhpE

B2. legless rope climb x 2 AFAP; rest 3mins x 3sets
cool - https://www.youtube.com/watch?v=Yv4h6GNk6-E

C. 3mins max man makers 35#/hand
17 - https://www.youtube.com/watch?v=TcgKmublaMQ

+
3 sets 97% effort
5 DL TnG tough build per set
AD 20sec all out
rest 3mins
315x5 / 10cal - https://www.youtube.com/watch?v=JssFaKW4wfk
320x5 / 10cal - https://www.youtube.com/watch?v=aVSFqaIOtDo
325x5 / 12cal - https://www.youtube.com/watch?v=a-i8mB7HIak

31st
AM
Run 200m easy pace
FLR on rings 30sec
Row 1min easy pace
3 wall walks
FW 50m 88#/hand
40mins all easy pace
8-10rounds… lost count…

PM
A. FS build to a tough double
45x5, 135x5, 225x3
275x2 - https://www.youtube.com/watch?v=fv0xRBNw0KI
290x2 - https://www.youtube.com/watch?v=SdWVSfDKl9s
300x2 - https://www.youtube.com/watch?v=KSta8prvS2s

305xf - https://www.youtube.com/watch?v=YXUjAJjyGMY
305x(1+f) - https://www.youtube.com/watch?v=LIljLeC4uFY

B1. 20 wall balls 20# 10' target; rest 10sec
ub - ub - ub - ub
B2. 15 CTB chin ups; rest 2mins x 4
ub - ub - ub - ub - https://www.youtube.com/watch?v=frRnTBZyM20

+
AD 30sec 97%
rest 2:40mins x 6
rest 5mins after 3rd
1 - 15cal
2 - 14cal
3 - 14cal
4 - 15cal
5 - 14cal
6 - 14cal