Saturday

7 min @ high consistent effort
5 Push Ups
10 Russian KBS, 62#
Run 150m
5 min recover
7 min @ high…
3 Pull Ups
10 Wall Ball
25 Single Unders
5 min recover
7 min @ high…
5 Thrusters, 65#
10 Box Jumps, 20"
Bear Crawl, 50ft

7 min @ high consistent effort
5 Push Ups
10 Russian KBS, 62#
Run 150m

4 rounds + 5 pushups, 10 KBS, 22 sec. of running

7 min @ high…
3 Pull Ups
10 Wall Ball
25 Single Unders

5 rounds + 3 pull ups, 7 wall balls

Pull ups were a struggle even though there were only 3

7 min @ high…
5 Thrusters, 65#
10 Box Jumps, 20"
Bear Crawl, 50ft

(Josh estimated 3 times across gym was 50ft)

3 rounds + 5 thrusters, 5 box jumps

Thrusters actually felt good but the bear crawl almost made me throw up.  

Friday

A1. Seated DB Press @ 30X1; 2 x 4 sets; rest 10 sec
A2. Hang Squat Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it low)
B1. Pull Ups @ 52A2; 7 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 2 x 3 sets; rest 2 min (heavier than last week)
C1. Ring Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 6/leg x 3; rest 90 sec (heavier)

A1. Seated DB Press @ 30X1; 2 x 4 sets; rest 10 sec

35# each hand
A2. Hang Squat Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it low)

115#,120#,130#,135 #(Struggled coming up from squat on the 135s)

B1. Pull Ups @ 52A2; 7 x 3 sets; rest 10 sec (add weight if possible)

Negatives-20# weight vest.  Started moving faster than tempo in last set and probably should have taken vest off.

B2. Front Squat @ 31X1; 2 x 3 sets; rest 2 min (heavier than last week)

140# (Felt challenging so did not go up each set)

C1. Ring Push Ups @ 31X1; max reps x 3; rest 10 sec

8,9,6
C2. Pull Ups; max reps x 3; rest 10 sec

6,6,5
C3. Weighted Lunges; 6/leg x 3; rest 90 sec (heavier)

45# each hand (Couldn't find heavier dumbbells but never had to set them down this time)

Wednesday

5 min practice double unders for warm up

4 sets @ consistent aerobic effort
60 sec Rowing
60 sec rest
60 sec (30 sec KB Snatch, L- 26#/ 30 sec KB Snatch, R-26#)
60 sec rest
60 sec Box Jumps, 24" step down
60 sec rest
60 sec Wall Ball, 14#- 9ft
60 sec rest
60 sec Run
60 sec rest

5 min practice double unders for warm up

Realized I'm always initiating the double under with my right hand.  Started making sure I was using both hands and was able to get some closer together than before but still not one right after the other.

60 sec Rowing

285,281,280,279

60 sec (30 sec KB Snatch, L- 26#/ 30 sec KB Snatch, R-26#)

15/13, 15/12, 13/13, 13/13

60 sec Box Jumps, 24" step down

17,18,15,14

After first set tried to stand closer to box because I thought maybe it would be faster if I wasn't jumping distance to the box as well as on top of it.  It made me land sort of crouched but I couldn't tell if I got slower because my legs were tired or if it was harder.

60 sec Wall Ball, 14#- 9ft

30,25,21,20

On last set decided to try slow and steady instead of trying to go faster and it was actually faster than my attempts to be fast.  I still stopped too many times but I will try the "slow and steady" next time from the start.

60 sec Run

Didn't measure distance.

Tuesday

A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch- 1 rep- start @ 45#, add 5lbs every 90 sec till failure
C. 1 ¼ Back Squat @ 30X1- 3 reps x 3; rest 3 min (start @ 68% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)

These felt okay except on set 3 it was like I suddenly forgot how to snatch and set 5 got messy and it was pointed out I'm not opening my hips.  I need to practice this--when I remember to try to open my hips and squeeze my butt I end up moving my hips horizontally instead of vertically and sending the bar even further out from my body.

B. Power Snatch- 1 rep- start @ 45#, add 5lbs every 90 sec till failure

Got up to 90# which is a PR.  Failed on 95# but I don't think it will take much to have it next time.  I just have to get lower and be more confident.

C. 1 ¼ Back Squat @ 30X1- 3 reps x 3; rest 3 min (start @ 68% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

115#,120#,125#  Felt better than last week but came a little forward on last rep of 125#.

Monday

Monday-
A1. Bench Press @ 32X2- 3 reps x 3; rest 10 sec
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min
C1. Standing Dumbbell Press @ 30X0- 10 reps x 3; rest 10 sec (start w/ 15#/hand)
C2. Bent Barbell Row @ 30X0- 8 reps x 3; rest 2 min (start w/ 65#)

A1. Bench Press @ 32X2- 3 reps x 3; rest 10 sec

105#
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min

10 sec. negatives.  7 sec. negatives on third set because arms were failing

B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec

Still difficult but feeling better
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min

Easier to actually do at tempo today but still moved feet several times in first and third set.

C1. Standing Dumbbell Press @ 30X0- 10 reps x 3; rest 10 sec (start w/ 15#/hand)

15# then 20# for last two sets
C2. Bent Barbell Row @ 30X0- 8 reps x 3; rest 2 min (start w/ 65#)

65# then 75# for last set

Saturday

7 min @ high consistent effort
5 Burpees
10 Wall Ball
150m Run
5 min recover
7 min @ high…
10 KBS, 35#
3 Pull Ups
Run 150m
5 min recover
7 min @ high…
7 Thrusters, 55#
7 Box Jumps, 20”
7 Knees to Elbow

7 min @ high consistent effort
5 Burpees
10 Wall Ball
150m Run

3 rounds + 5 burpees, 10 wall ball, 30 seconds of run

Tried to think about throwing ball at wall instead of up and when I could do it, it seemed to speed things up

7 min @ high…
10 KBS, 35#
3 Pull Ups
Run 150m

4 rounds

7 min @ high…
7 Thrusters, 55#
7 Box Jumps, 20”
7 Knees to Elbows

3 rounds + 7 thrusters, 7 box jumps

Friday

A1. Seated DB Press @ 30X1; 3 x 4 sets; rest 10 sec
A2. Power Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it lower in the partial squat)
B1. Strict Pull Ups @ 52A2; 6 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 3 x 3 sets; rest 2 min (heavier than last week)
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 7/leg x 3; rest 90 sec (heavier)

A1. Seated DB Press @ 30X1; 3 x 4 sets; rest 10 sec

30# each hand

A2. Power Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it lower in the partial squat)

120# until last set 130#.  All felt fine except 130s were a little awkward because I'm still fighting going down low enough to catch it.  But coming from the floor doesn't feel like such a big deal anymore and I'm really happy about that.

B1. Strict Pull Ups @ 52A2; 6 x 3 sets; rest 10 sec (add weight if possible)

Negatives--Was surprised at how good these felt starting out.  Last set started moving faster than tempo because arms were failing.

B2. Front Squat @ 31X1; 3 x 3 sets; rest 2 min (heavier than last week)

135#  This was my one rep max when we tested in May so I'm pretty happy about that.  It actually felt better than the 125# last week.  I felt like I went low enough on all of them and I'm losing my fear of getting stuck in the bottom of the squat.

C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec

12,8,7
C2. Pull Ups; max reps x 3; rest 10 sec

10,5,2 (grip was gone from holding dumbbells in lunges)
C3. Weighted Lunges; 7/leg x 3; rest 90 sec (heavier)

45# each hand.  Almost had to put them down on second set and on third set did have to put them down once.  Was a grip issue.

Achilles tendon was really good today.  Have been icing and then wrapping in homemade voodoo floss while doing eccentric calf exercises.  That took the tenderness away almost immediately like magic and it was still a little stiff so taped with KT tape today and felt good.

I'll see how it does with running and jumping tomorrow but I have a lot of hope I can keep it under control now.
1.  Continue keeping hamstrings and calves stretched and loose
2.  Keep using trigger point roller on tendon
3.  Keep using lacrosse ball to keep sliding surfaces around ankle loose
4.  Add in the eccentric calf exercise with the voodoo floss
5. Ice when tender

I think it has a lot to do with hip stability and weak glutes.  I can feel that hip rotate out when I run and with lunges today I had to be really careful to keep my left side stable when that leg was behind me.  Hopefully all these weighted squats and lunges will help and maybe this won't continue to be an issue.

Wednesday

5 min practice double unders for warm up

5 sets @ aerobic effort
60 sec (15 Wall Ball/ bear crawl remaining time)
60 sec rest
60 sec (15 KBS, 35#/Jump Rope remaining time)
60 sec rest
60 sec Box Jumps, 24” step down
60 sec rest

Achilles tendon feeling tender this week after getting sloppy with lunges last Friday.  May have to substitute something for jumping and running on Saturday if it gets worse.

5 min practice double unders for warm up

Started off not able to any and then back to every three or four singles.  Was advised not to let arms go out so far from my body and to use wrists more than arms.

60 sec (15 Wall Ball/ bear crawl remaining time)

Seconds for wall balls: 31, 33,33,34,31  Bear crawls worst part as usual.

60 sec (15 KBS, 35#/Jump Rope remaining time)

Seconds for KBS: 30,30,30,32,32

60 sec Box Jumps, 24” step down

18,18,17,17,19

Tuesday

Tuesday
A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)
C. Power Snatch- 3 reps @65# every minute for 7 minutes
D. 1 ¼ Back Squat @ 30X1- 4 reps x 3; rest 3 min (start @ 65% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

A. 3-position Squat Snatch- 5 x 3 reps @ 55# rest 60 sec
(mid thigh, knee cap, mid shin)

Felt okay but swinging bar out too far

B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)

First set at 65#, then stayed at 75#.  Was advised to bring feet in, stay more upright, practice high elbows to stop swinging bar out, remember to drop under bar.  As soon as I started dropping the random press out issues stopped.

C. Power Snatch- 3 reps @65# every minute for 7 minutes

A few of these felt pretty good but still swinging a lot of them out.  

D. 1 ¼ Back Squat @ 30X1- 4 reps x 3; rest 3 min (start @ 65% of 1RM)(go to FULL depth, come up barely above parallel, then back down & up)

110#.  Depth for squat corrected and height corrected for 1/4 squat.  Pausing longer than prescribed tempo at top on most.

Monday

A1. Bench Press @ 32X2- 4 reps x 3; rest 10 sec
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min
C1. HS Hold- max reps x 3; rest 10 sec
C2. Bent Single Arm Row @ 30X0- 8 reps/arm x 3; rest 2 min

A1. Bench Press @ 32X2- 4 reps x 3; rest 10 sec

95#
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min

10 second negatives. Started dropping faster on last set.

B1. Ring Dip Negatives @ 51A1- 6 reps x 3; rest 10 sec

Felt better than last week
B2. Ring Rows @ 31X1- 6 reps x 3; rest 2 min

Still adjusting foot position a lot.  Second set felt best but misread and went faster than tempo.

C1. HS Hold- max reps x 3; rest 10 sec

1:06 (hands to side)  ,55 (was able to adjust hands to right position but hurt wrists and hands), 1:00 (was able to adjust hands to right position and felt better)
C2. Bent Single Arm Row @ 30X0- 8 reps/arm x 3; rest 2 min

20,20,25#

Saturday

5 min @ high consistent aerobic effort
7 Push Ups
7 Box Jumps high (24 or 30”)
3 min rest
5 min @ high…
10 sec HS Hold
10 KBS, 36#
10 Walking Lunges
3 min rest
5 min @ high…
5 Knees to Elbow
15 Wall Ball, 14#
20 High Knee Jump Rope
3 min rest
5 min @ high…
Air Dyne 30 sec
3 Pull Ups

5 min @ high consistent aerobic effort
7 Push Ups
7 Box Jumps high (24 or 30”)

4 rounds + 3 push ups

Push ups really slowed me down--lots of fails and pauses.  First time doing 30" box jumps and thought that was pretty fun.

5 min @ high…
10 sec HS Hold
10 KBS, 36#
10 Walking Lunges

3 rounds.

Getting into hand stands was terrible today.  Lots of fails.  Not sure if my arms were still tired from last night or what it was.

5 min @ high…
5 Knees to Elbow
15 Wall Ball, 14#
20 High Knee Jump Rope

3 rounds -20 jump rope.  All of this went slow today.

5 min @ high…
Air Dyne 30 sec
3 Pull Ups

4 rounds +10sec Air Dyne.

Friday

A1. Seated DB Press @ 30X1; 4 x 4 sets; rest 10 sec
A2. Power Clean Cluster- 1.1.1 x 4 sets; rest 2 min
B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 4 x 3 sets; rest 2 min
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 8/leg x 3; rest 90 sec

A1. Seated DB Press @ 30X1; 4 x 4 sets; rest 10 sec

25#.  Wasn't sure if I should go up in weight from last week.  Need to ask about this.
A2. Power Clean Cluster- 1.1.1 x 4 sets; rest 2 min

115#.  Failed once on second set and twice on third set.  Not moving fast enough once I get it above the knees and not turning elbows under fast enough.  Misread and did 4 each set instead of 3.

B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec (add weight if possible)

Negatives--These felt hard from the start today.  Started failing and moving down faster than tempo on last set.
B2. Front Squat @ 31X1; 4 x 3 sets; rest 2 min

125#.  These felt challenging and like I was trying to tip forward.  Felt better when I fixed my setup some but need to remember to stick a med ball or something under me so I can tell for sure I'm hitting the right depth on all of them.

C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec

10, 8 (paused at top twice), 7
C2. Pull Ups; max reps x 3; rest 10 sec

7,6,4
C3. Weighted Lunges; 8/leg x 3; rest 90 sec

35# each hand.  These were pretty challenging today.

Wednesday

5 min practice double unders for warm up

7 sets; @ high aerobic effort
30 sec Wall Ball, 14#- 9ft
30 sec rest
30 sec Box Jumps, 24” Step down each rep
30 sec rest
30 sec KBS, 36#
30 sec rest
30 sec Bear Crawl
30 sec rest

5 min practice double unders for warm up

Still every three or four singles with legs tucking up too high but was able to keep it up more consistently than last Wednesday.  

30 sec Wall Ball, 14#- 9ft

20,14,13,13,13,10 (contact fell out), 12

30 sec Box Jumps, 24” Step down each rep

10,9,8,8,8,8,9

30 sec KBS, 36#

15,14,13,12,13,13,14

30 sec Bear Crawl

Still the worst part of the workout

Around the 4th set honestly thought I wouldn't be able to finish and made a vow to get diet back on track.

Tuesday

A. 3-position Squat Snatch- 5 x 3 reps @ 45#; rest 60 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)
C. Power Snatch- 2 reps @65# every minute for 7 minutes
D. 1 ¼ Back Squat @ 30X1- 5 reps x 3; rest 3 min (start @ 60% of 1RM)

A. 3-position Squat Snatch- 5 x 3 reps @ 45#; rest 60 sec
(mid thigh, knee cap, mid shin)

(Need to remember to ask if each position counts as a rep or if all three count as one rep)

These felt terrible.  Wasn't warmed up enough, bar felt heavy, kept landing too wide and on toes.

Did 8 more from mid shin until they felt better because I didn't feel ready to go into the power snatch cluster.

B. Power Snatch Cluster- 1.1 x 5 sets; rest 2 min (10 sec rest b/w reps for 2 reps, heavy as possible)

First set at 65#.  Next two at 75#.  Went up to 85# on fourth and got the first one but failed two times after that and went back down to 75#.  Last one at 75# but felt like I was pressing out each rep.

C. Power Snatch- 2 reps @65# every minute for 7 minutes

Started too fast again in first minute but then remembered to slow down and pay attention.  A few of these actually felt pretty good.

Working on what you're bad at is uncomfortable, embarrassing and awkward and I'm so grateful to have an opportunity to do it.  One thing I really like about this so far is there's no illusion of doing better than I really am involved.  That's something I really needed for motivation starting out but now it's just something that keeps me from making progress.

D. 1 ¼ Back Squat @ 30X1- 5 reps x 3; rest 3 min (start @ 60% of 1RM)

100#.  I was impressed with how terrible these were.

Monday

A1. Bench Press @ 32X2- 5 reps x 3; rest 10 sec
A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
B1. Ring Dip Negatives @ 51A1- 5 reps x 3; rest 10 sec
B2. Ring Rows @ 31X1- 5 reps x 3; rest 2 min
C1. HS Hold- max reps x 3; rest 10 sec
C2. Powell Raise @ 30X0- 8 reps/arm x 3; rest 2 min

A1. Bench Press @ 32X2- 5 reps x 3; rest 10 sec
Put two 35# plates on what I think was a 15# training bar (85#).  Felt a little more comfortable than I expected even though I had to struggle a little on the last rep of each set but felt unsure about going up in weight.

A2. Strict Pull Up Cluster- 1.1.1 x 3; rest 2 min
Couldn't even get a strict chin up so I did negatives again and just tried to stretch it out into about 10 seconds since there were only three each set.  That worked until the the last round and then had to drop a little faster because arms were failing.

B1. Ring Dip Negatives @ 51A1- 5 reps x 3; rest 10 sec
I definitely couldn't have done these faster than tempo.  Even at 5 seconds down I was a little afraid I would fall on my face.

B2. Ring Rows @ 31X1- 5 reps x 3; rest 2 min
First round wasn't quite touching my chest.  Adjusted my feet for second round and was able to move a little further back down on third round.

C1. HS Hold- max reps x 3; rest 10 sec
1.  1 minute. Fell once getting up.  Felt weird--too flat against the wall and could tell my arms were at weird angle in front of me but wasn't sure what to do.  Tried to adjust hands and ended up with one still to the side and one facing out from the wall.  Felt terrible.
2. 1 minute 20 seconds.  Fell once getting up. Hands still to the side but in trying to adjust ended up discovering I could shove myself up with my shoulders and felt them lock in to a comfortable position.
3.  1 minute. No fall.  Could shove up a lot further than I thought with my shoulders and still have to figure out how to get my hands in the right position when I get up and how to consistently get up without just flopping up there and hoping I don't fall.

C2. Powell Raise @ 30X0- 8 reps/arm x 3; rest 2 min
Definitely glad I was advised not to go over 10# on these.  Accidently did 5 reps on first round so tried to compensate a little by doing 9 reps on last two rounds.

Saturday

3 min @ high consistent aerobic effort
10 sec Ring Support Hold
10 Russian KBS, 53#
10 Box Jumps, 20” step down
3 min rest
3 min @ high…
10 sec HS Hold
10 Squats
10 Sit Ups
3 min rest
3 min @ high…
5 Burpees
Run 150m
3 min rest
3 min @ high…
Air Dyne

At CrossFit Clinton

3 min @ high consistent aerobic effort
10 sec Ring Support Hold
10 Russian KBS, 53#
10 Box Jumps, 20” step down

20kg KB was heaviest I had access to.  3 rounds + 10 sec ring support hold

3 min @ high…
10 sec HS Hold
10 Squats
10 Sit Ups

5 rounds -1 situp.  Fell out of HS Hold twice when trying to get up in last two rounds and still turning hands sideways.

3 min @ high…
5 Burpees
Run 150m

200m run because area already marked for that.  2 rounds + 200m run

3 min @ high…
Air Dyne

No access to Air Dyne so used rower.  780m row.

Friday

A1. Seated DB Press @ 30X1; 5 x 3 sets; rest 10 sec
A2. Power Clean Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec
B2. Front Squat @ 31X1; 5 x 3 sets; rest 2 min
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 8/leg x 3; rest 2 min


A1. Seated DB Press @ 30X1; 5 x 3 sets; rest 10 sec
Did two rounds of this and then it was explained this should alternate with the power cleans.  Did the way I was supposed to after that and stayed at 25#.

A2. Power Clean Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
Made a mess of this but just going to accept I'm being more air headed than usual because I'm trying to get used to new timing patterns, tempos, new people, new environment, etc.  1. Tested out 120 and thought I'd stay there but then had to drop to 95# 2. 105# 3. Went back up to 115#



B1. Strict Pull Ups @ 52A2; 5 x 3 sets; rest 10 sec
Negatives--By the end was dropping a little faster than 5 seconds because arms were worn out

B2. Front Squat @ 31X1; 5 x 3 sets; rest 2 min
115#-This felt challenging but okay. 


C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
9, 9, 6
C2. Pull Ups; max reps x 3; rest 10 sec
6, 4, 4
C3. Weighted Lunges; 8/leg x 3; rest 2 min
16kg each hand

Wednesday

5 min practice double unders for warm up

5 sets; @ high aerobic effort
30 sec Wall Ball, 14#- 9ft
30 sec rest
30 sec Box Jumps, 24” Step down each rep
30 sec rest
30 sec Row @ aerobic effort
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec KBS, 35#
30 sec rest

5 min practice double unders for warm up
Wasn't getting any at first and then lifting legs too high to get them and after I warmed up some they felt better but still only could get them every three or four jumps.

30 sec Wall Ball, 14#- 9ft
Couldn't remember if 9ft was above the orange stripe but tried to get it up there.  Realized after 2nd round that I was making same mistake that I have been making with thrusters and pushing my arms up too soon.  Tried to fix it in next rounds but felt awkward and ended up stopping a few times when catching the ball.

30 sec Box Jumps, 24” Step down each rep
These are always slow for me

30 sec Row @ aerobic effort
The thirty seconds went by fastest on this

30 sec Bear Crawl
The thirty seconds seemed longer on these every round

30 sec KBS, 35#
These felt fine

Tuesday

A. 3-position Squat Snatch- 3 x 3 reps @ 45#; rest 90 sec
(mid thigh, knee cap, mid shin)
B. Power Snatch Cluster- 1.1.1 x 3 sets; rest 2 min (10 sec rest b/w reps for 3 reps, heavy as possible)
C1. Pull Ups- 5 reps x 5; rest 60 sec
C2. Ring Push Ups- 5 reps x 5; rest 60 sec
D. Hang Power Snatch- 3 reps @ 55# every minute for 5 minutes


A. 3-position Squat Snatch- 3 x 3 reps @ 45#; rest 90 sec
(mid thigh, knee cap, mid shin)
Was having trouble getting into squat and accidently doing power snatches until foot width was corrected to be brought in narrower. Once that happened I didn't really have to think about dropping into the squat and it felt fine.

Foot angle in squat corrected to not be so turned out. Going to have to try to stay conscious of this.

B. Power Snatch Cluster- 1.1.1 x 3 sets; rest 2 min (10 sec rest b/w reps for 3 reps, heavy as possible)
Started at 65# but was still dropping into the squat. After the first round realized it was supposed to be a power snatch and went up to 75#. Went to 85# on third round but failed on all but one. Went back down to 75# and did three more.


C1. Pull Ups- 5 reps x 5; rest 60 sec
1.  Once into deadhang 2. Unbroken 3.&4. Once into deadhang because hands were slipping 5.  Slipped off bar once. 

I think I might be coming up higher than I need to but I'm not sure.

C2. Ring Push Ups- 5 reps x 5; rest 60 sec

1.  Struggled but didn't have to stop  2. Struggled but didn't have to stop 3. Had to stop before the fourth, then failed a few times before the fifth 4.& 5. Had to stop several times, failed several times before finishing

D. Hang Power Snatch- 3 reps @ 55# every minute for 5 minutes

Made a big mess of this because for some reason when I saw the "every minute" I immediately thought EMOM and thought it was going to be a struggle at some point to get every rep in.  After the first two minutes I realized that was not the case and that I should still be thinking about technique but it was still really sloppy all the way through.