11/5 - 11/11

Tuesday:
A. Every 30 seconds 1 Power Snatch for 12 Minutes, increase weight each 3 minutes.
185, 190, 195, 200, then hit one at 205 and 215
B. 1. 3x7 back squats . rest 2:00. 355 for 2 sets of 7 then 1 set of 5
     2. 3x14 chest to bar pull ups. rest 2:00  unbroken
C. 1. 12-9-6
         hang power snatch 115#
         lateral burpee over the bar
3:00
       --4:00 rest--
     2. 12-9-6
         clean and jerk 115#
         ring dips (On high rings, muscle up into them)
2:47
       --4:00 rest--
     3. 12-9-6
         overhead squats 115#
         hand release push ups
2:11

Wednesday:
A. 3 rounds, not for time
       200m row
       10 handstand push ups (5 strict, 5 kipping)
complete
B. shoulder to overhead complex (5x1), rest 1:30.
       1 strict press + 2 push press + 3 push jerk
205, 210, 215, 220, 227.5 (PR Press)
C. EMOTM x 20 total sets (10 each)
       odd- 7 thrusters 55lb db/hand
      even- 10 toes to bar
Complete unbroken
D. 4 rounds
       6 muscle ups
      30 walking lunges
      30 double unders
7:04

Thursday:
A. E2MOTM x 10 sets (20 total minutes)
        125m row
        3 TNG Cleans @ 225
Complete 
B. 10 Minute AMRAP:
20 Calorie Airdyne
200m Row
5 Rounds even
C1. 18 Unbroken KBS 88lb rest 10 seconds
C2. 9 Unbroken Strict HSPU rest 2 minutes x 3 sets
Complete   

Saturday:
AM:
 40 Minute easy airdyne, Every 4 minutes 8 Ring Push Ups into 20 seconds FLR 

PM:
A. 1. Back squats (3x7) rest 2:00. 365 for 2 sets of 7, 1 set of 5
     2. wall walks (3x4), nose to wall, rest 2:00 easy
B. wall ball ladder
     1. 50 wall balls, rest 1:00
     2. 40 wall balls, rest :50
     3. 30 wall balls, rest :40
     2. 20 wall balls, rest :30
     5. 10 wall balls
Complete
C. "HANK"
     9 (turns 9 today) rounds:
         11 (month) pull ups
          8 (day) burpees
          4 (year of birth) deadlifts @ 305
12:47

Sunday:
AM:
500m Row @ 1:38
3:00 rest
500m Row @ 1:40
2:30 Rest
500m Row @ 1:42
2:00
x 3 total sets (9 rows)
Complete

PM:

A. snatch cluster (5 sets), rest 1:30

        snatch 1.1.1 (rest :20 between reps)

185, 195, 205, 210, 215(1,F,F)

B. clean and jerk clusters (5 sets), rest 1:30

        clean 1.1.1 (rest :20-30 between reps) + jerk (after 3rd rep only)

265, 275, 290, 300 (2 cleans + 1 jerk ties lifetime PR for 1RM power clean)

C. for time:

       5 hang power cleans 225#/155#

      10 deficit (5") parallette handstand push ups

      15 alternating kb snatch 70#/53#

      20 alternating weighted pistols 53#/35#

      25 calorie AD

5:39

    ---REST 6:00---

    for time:

      10 hang power cleans 205#/135#

      15 deficit (5") handstand push ups

      20 alternating db snatch 70#/50#

      25 goblet squats 70#/53#

      30 calorie AD

8:17

    ---REST 9:00---

    for time:

      15 hang power cleans 135#/105#

      20 strict handstand push ups (Regional standards)

      25 alternating kb snatch 53#/35#

      30 back squats 135#/95#

      35 calorie AD

Don't remember