10/30 deadlift

Strength: deadlift

10,8,6,4,2

+

Clean pulls: 5x5; rest 2 min

+

5 rounds:

10 power cleans #155/105

15 pull ups

20 air squats

Deadlifts

185, 215,235,245,255

Didn't have time to clean pulls today will do them tomorrow. 

Wod: 11:39 

Wow I broke up the cleans quite a bit, I prob should have done bigger sets. I was just scared of getting to tired. 

10/29 Push press

Hspu: 10 unbroken x 4; rest 1 min

+

Cuban presses: 15 reps x 4 sets

(Google them)

Strength: push press

3,3,3,2,2,2; @31x1

+

8 min amrap

8 s2o #165/115

8 burpee box jumps 24/20

HSPU done. I did 1 mins rest cause I was running out of time. 

Cuban press. Used like #30 (pull up bar) for first three then #35 for the last set. These were freakin hard and a shoulder killer 

PP. 85,115,115,120,120,125

Push press felt super heavy today. I'm thinking its cause my shoulder were toast by the time I got to class 

Wod: 4+3. 

115 was heavy. Split jerk each round. Did first set of 8 unbroken then 6/3, 6/3, 4/4. Those got tough. Again... Shoulder were toast. 

10/28 hang squat cleans

2,2,2,2,2 

Hang squat cleans 

Strength: Back Squats 
3-3-3-2-2 @3030; rest 2 minutes 

WOD: 3 Rounds
400m run 
50 double unders

25 thrusters #45/35

A. 115,125,135,140,145

These felt really good. I attempted 150, but didn't get it

B. 125, 145,155,165,180 

I had a hard time knowing where to start on this. This was really good practice for keeping my knees out and having good form on the way up. 

C. 12:05 (45#) first and last set of thrusters unbroken. 

10/25 squat snazzy OHS

A. 20 rep back squat 

B. 1 squat snatch to 4 OHS 

C. Strength: Build to a Max

1 Squat Clean + 2 Thrusters

WOD: 
50-40-30-20-10
Double Unders
Kb Swings #53/35

A. Done 

B. 65,75,85,95,105 

C. 140 

D. 9:45 with (44)

10/24 hang cleans

A. 20 rep back squat (125) 

B. 5,5,5 hang cleans 

C. WOD: 3 Rounds

10 Deadlifts #275/185
30 Box Jumps 24"/20"

A. Done. Felt hard again today, but better than the first time. Didn't put my hands down. 

B. 125,130, 135. This was manageable weight. Kinda ran out of weight in the garage. 

C. 5:47 

DL- 10-10-7-3

10/22 strict press

A. 10-8-6-4-2 shoulder press 

B. Build to max 

2 push jerk 1 split jerk 

C. Wod: 

2 rounds 

800 m run 

30 HR push ups 

10 push jerks (115)

A. 45,55,75, 85,95 (1 rep) 

B. 140; tried 145 failed first push jerk. 

C. 12:41 push jerks got hard. I just wanted to split jerk it. 

10/21 walking lunges/front squat

A. 20 rep back squat @125 

B. Reverse front rack walking lunges 

14 reps x 5 

C. Strength: 1 1/4 front squats 

3-3-3-3-3; rest 2 minutes 

D. WOD: 8 Minute AMRAP
3 squat cleans #135/95
3 chest to bar pull ups
6 squat cleans 
6 chest to bar pull ups
9 squat cleans 
9 chest to bar pull ups
...

A. Done. Felt so much better than Friday. Working on technique. Didn't put my hands down on any and was working on driving elbows forward. 

B. 85,95,100,105,110

C. 115,125,130,135,140

Wod: 63