March 9 - 11

Mar-9
A. Power Clean x1 + Jerk x2 - 1 complex on the min for 8min @ 185-205# - 205#
B. TnG Deadlift - 3,3,3; rest 3min (heavy) -  485/500 I stopped after this. I felt a pull in my upper right Glute. (You can see my position wasn't great. The pain went away but it came back again Wednesday during back squats. I skipped those too. I am going to take the power lifting movements a little easier the next couple weeks. Last week the sets of 10 BS left me pretty sore and  this week the Deadlifts have me feeling not so hot. 
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EMOM for 10-12min
Odd - 5 STOH @ 155#
Even - 5 HSPU - completed 
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30sec AD
30sec DU
30sec Rest
30sec Row
30sec KBs @ 2p
30sec Rest
x5 @ 85-90% effort - completed 


Mar-10
A. Muscle-up - 3-4 UB reps on the min for 6-8min (get these in a groove, feeling good)- Did not do this hands are still messed up. I ripped in 4 spots during 15.2 even with gymnastic grips. 
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5 Burpee Box Jumps @ 24"
10 Wallball
15cals AB
Rest 3-4min
x4-6 rounds - completed 
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Cyclical Aerobic Maintenance:
4-6min @ 80-85% effort (145-165 BPM)
1-2min rest
x4-5 repeats  mix of running and air dyne 

Mar-11
A. HB Back Squat - 3,3,3; rest 3min (build quickly, keep volume low here) - I got to 315 and did 1 set, upper Glute pain came back
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5 Rounds for time
5 Squat Clean @ 135#
5 BF Burpees - 3:15, I burnt out super fast legs started burning after 2 rds. I thought I would be able to do this unbroken. Not sure if I underestimated this or if I just sucked yesterday.  I was still feeling slight pain too. 
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Rest to full recovery
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5 Rounds for time
5 Thrusters @ 105#
5 BF Burpees - Skipped it, did mobility on my Glute, took some Bromelain and did the Z1 stuff below. 
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AD/Row - 20min @ Z1 

Overall Monday went well, Tuesday was Ok, Wednesday sucked. I feel like my Glute needs another day I will wait until Saturday again.