August 22nd, 2017

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

A. 115,135,145,155,165,175,175,185,185,190.....unless it felt perfect i redid the weight. all felt good. 
B. 165,185,205,215,215,225.....definitely don;t have the pop coming out of the hole like i use to. felt good to get under some weight though.
C1. Completed
C2. Completed.....I did this first as I was warming up

AMRAP 1 - 3rd + 9+2
AMRAP 2 - 3rd
AMRAP 3 - 3rd + 10
AMRAP 4 - 5rd

I did same time domain as last week. It totally kicked my ass last week and only did 3 amraps so wanted to build on it. Shockingingly I felt really good. Was able to stay more aerobic this and got more reps than last week. Feels good to seemingly make some progress.