Week of 10.26.14

	Monday	Tuesday	Wed	Thurs	Friday	Saturday	Sunday	Notes
Training		AM:	Rest day	A1. Back Squat; 2-4 reps; Rest 10sec	AM: Row 500m@85% Rest 90sec X8 sets	AM.	AM:
	A. Hang Muscle Snatch; 2-4 reps; Rest 2min X4 sets	15 TnG Box Jumps@20" 10 TnG DL@225# Rest 2:30min X5 sets	Z1 30min AD + Mobility 45min	A2. Box Jumps@34"; 6 reps; Rest 4min X5 sets	Start Out slower than you finish but keep it 85%	A. Snatch Balance; 3-5 reps; Rest as needed; Acumulate 45 reps; SPEED< SPEED< SPEED!	Run 2min @80% 30sec Walk 90sec@85% Walk 2min X5 sets
	B. Press; 5-7 Reps; Rest 90sec X4 sets			B. Press Clusters; 2.2.2; Rest 20 sec/3min X5 sets		B. Snatch Grip DL; 3 Position work; 5-7 reps; Rest as needed X5 sets
	C. HS Shouler Touches; Acumulate 40 total; perfect form	PM:		C1. 12 Axel Bar OH Walking lunges@135#; Rest 45 sec	Pm:	C. High Hang Snatch Clusters; 1.1.1; Rest 20sec/3min X4 sets(Your Snatch work last week was not high hang so lets try again, These need to be tecnicaly perfect to go up in weight)
	D. Up Right Externaly Rotated Ring holds; Acumulate 3:30min	A. Weighted Pull up; 5-7 reps; Rest 90sec X5 sets		C2. 15 Ring Dips; Rest 2:30min X5 sets	Row 30 cals 30 Push Press@115# 30 Burpees over Bar Row 30 Cals	D1. Hollow Body Rocks; 40 Unbroken Sec; Rest 30 sec
	E. Free Standing HSPU; Acumulate 30 reps	B. Hinge Rows; 8-10 reps; Rest 2min X4 sets		D. Pistol Skill work; 10min Low Volume	Rest 10min	D2. Arch Body Holds; 40 unbroken Sec; Rest 90sec X5 sets
		C. Strict Pull up Clusters; 6.6.5.5; Rest 15sec/3min X5 sets		E. Reverse Hyper; 10-12 reps; Rest as needed X3-5 sets; Mobility based	3 rounds for time: 20 KBS@70# 15 Burpees to Plate	PM:
		D. Powell Raise@40X1; 6-8 reps; Rest 90sec bw sides X4 sets		PM:		Slave Stealer WOD
				A. TGU; Acumulate 30 heavy reps
				B. L-Sit on Parrelets; Acumulate 3min
				30min AD @Z1 pace
Results
	Monday	Tuesday	Wed	Thurs	Friday	Saturday	Sunday	Notes	Comments
Results	A. 135x4 reps all sets B. 140x7, 145x7, 150x7, 155x6	AM All unbroken, times: 45s, 44s, 40s, 40s, 38s		AM: A1. Reverse hyper @40x4; 50lbs for 7 reps x 5 sets A2. box jumps @40" 6 tng complete B. 140, 155, 165, 185, 185 C1. 115lb C2. 10 reps instead of 15	AM: 1:41.3 / 1:41.3 / 1:41.4 / 1:41.8 / 1:43.0 / 1:43.6 / 1:44.4 / 1:42.6	A. Complete up to 155lbs B. Worked on position with 95lbs C. 135, 145, 155, 165, 175, felt good surprisingly + 12:46 slave stealer - Had to do some more cleans and deadlifts than aaron but we kept a good pace.
	C. Complete D. Complete	PM: A. 53x7, 53x7, 58x7, 63x7, 70x7 B. 10 reps each set C. everything as written, very last pull up of very last set needed a mini kip halfway up D/ 20lbs for 7 reps each set		PM: A. 55lbs, shoulders beat up B. 2:30 totaled C. 10 mins cooldown	PM: 6:39 5:48
	E. 20 reps completed
Water - Total Ounces
Sleep - Logged as Unbroken Hours (i.e. 6.5.
Diet - Subjective Score
Umph - 1 sick, 10 kill something