August 15th, 2017

A. Low Hang Squat Snatch; accumulate 8 singles (choose load based on feel - be patient) 
B. Squat Clean; 6 singles accumulated based on feel
C1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 3 sets; rest 1min bw sides - https://www.youtube.com/watch?v=i3jP1t2-ngo
C2. KB Front Rack Cossack Squats; 8/side x 3 sets; rest 90 seconds 
+
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
9 Thrusters @ 95# 
6 Burpees Over Bar 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
12 Wall Balls @ 30# 
6 Burpee Box Jumps (20")
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
10 Alt Db Snatch @ 70# 
6 DB Walking Lunge Steps @ 70# 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
5 UB Deadlift @ 275-335# (based on feel) 
6 KB OH Walking Lunge Steps @ 53/hand


A. 145,145,155,160,165,170....all these felt good
B. 1165,185,195,195,205,205......first sq clean since January, felt good

Nothing too heavy on A or B but good working weights. 

C1. Complete - Feel the burn
C2. Complete used 25# KB, No hip, leg, or back pain. 

AMRAP 1 - 3rd + 9......didnt feel terrible on bike, then this kicked my ass
AMRAP 2 - 2rd + 12.....the 30# is killing me, can't stay aerobic with that thing, unbroken, SLOW on bbj
AMRAP 3 - skipped, time
AMRAP 4 - 4rd....used 275 for dl and 25# KB in each hand. Definitely need some thoracic work to get ready for weight and movement like double OHS KB. 

Hard to tell if heat/humidity is just kicking the shit out of me or the training. probably a combo now that we getting more barbell work involved. 

Still, feeling ok.