01202014

am: 
A. 
:30 on Hard
:30 on easy
x 12 min on AD
B. Strict Press- build to 2RM in 10 min

Worked up to 65kg. Felt pretty good. Could have gotten a little higher but ran out of time 
C. Push Press - build to 5RM in 10 min

Worked up to 88kg and that was about as heavy as I was gonna get for the day. Felt good and was pretty happy with that. 

pm: 
A. SqT Clean Complex: SqT Clean + Hang (below knee) SqT Clean + Hang (above knee) SqT Clean + TnG SqT Clean - built to max in this complex

Went 80-90-100-105 on this. Missed first attempt @ 105 on below the knee. Just left it out front. Felt good with it though. 
B. 
amrap 10 @90
10 OHS (95/63)
10 Box Jumps (24/20) - step down
10 T2B
rest 4 min
amrap 10@90
5 cal AB
10 Front SqTs (95/63)
20 Double unders 

First AMRAP - 7+23. Felt really good in this one. Should have just power snatched the first rep instead of trying to full snatch it to count as the first rep. Just wasted a few seconds readjusting feet and chasing the bar. Hips were def feeling it towards the end. 

Second AMRAP - 5+1 this one was much harder for me. Mostly mentally challenging as the weight wasn't that tough but legs were on fire. 

11112013

Am:

A. Push Press - 5RM

85kg, 87kg, 90kg x 4. Sonofabitch!!!  Missed 90kg again. First 4 were ok. Last one way out front again. 

B. 90% of A 1x5

79kg

C. 80% of A 1x5

71kg

D. Back Squat - 5RM

E. 90% of D, 1x5

F. 80% of D, 1x5

G. 10 min AD - @60% 

Pm: 

A. 3RM Hang Squat Clean for the Day 

B. MAP Training

10 min amrap @85

10 c2b

20 cal ad

128 cals

rest 5

10 min amrap @90

5 Strict HSPU

10 Box Jumps (30/24)

4 and 30m hs walk

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

4 + 40

11072013

Thursday

am:

A. Push Press - 5RM

70-75-80-85-90x3-90xF

B. Box Squat - 3RM - parallel

100-120-125-130

C. 35 Pbar HSPU AFAP

11:31 actually felt pretty good. Shoulder (right one) was getting locked up a bit at the top of the press but other than that happy with how they felt. 

pm:

A. 10 rds - get your reps in, be smart about rest times

3 SqT Cleans (225)

5 Muscle Ups