April 1-5

Apr-1 

A. Squat Clean - 4 x 1.1.1.1.1; rest 15sec + 3min (225# across) - Completed 
B. Alt Pistol - 4 x AMRAP in 40sec; rest to complete recovery (3min minimum) totally forgot to do this, I will add it in this week some time 
+
30sec AMRAP Wallball
15sec Rest
30sec AMRAP Double-unders
15sec Rest
x4 rounds
Rest 5min
x2 sets (8 total rounds)  I got 15-16 wall-balls each time and usually got around 55 Dus, This didn't get hard until the last 2-3 rds but still wasn't long enough to really affect the number of reps. I did help me commit to larger sets knowing it was only for :30. 

+
Row - 2k @ 75% effort...every 250m sprint 10sec @ 100% effort - This sucked worse than I thought. For the % on a rower do yo want me to do an actual percentage of my 500m or just perceived exertion? 

Apr-2 

*Crossover Symmetry or shoulder pre-hab work before "A"
A. Split Jerk Recoveries - 3,3,2,2,1,1; rest as needed (build) - Worked up to 385 
B. Push Press x4 + Push Jerk x3 + Split Jerk x2 - 1 complex every 90sec for 10 sets (205# across) - We talked about this, it went horrible. 5.5 sets @ 205, rest 5 minutes 5@ 185
+
20min AMRAP @ aggregate "Z1" effort
400m Run @ 75% effort (below 5k pace)
50m Farmers Carry @ 100# ea hand (DB's)
50m Sled Push @ mod-heavy w/ slow-grinding turnover - completed got through about 4.5 rds


Apr-3
Rest

Apr-4 

A. Deadlift - 6 on the min for 8min @ 315# - Completed 
B1. 6-8" Deficit Kipping HSPU - 5x AMRAP-2; rest 45sec (stop 2 reps short of preceived failure) - My triceps felt like they were going to explode from the STO the other day. I did some mobility and skipped this. 
B2. Strict Muscle-up - 5x AMRAP UB; rest 2min- The dips hurt my triceps but I still did it. None of it felt great. 5,3,5,5,3 
+
15 UB CTB Pull-ups
30m Shuttle Run (3x10m increments)
10 UB Snatches @ 135#
Rest 3min
x3 rounds
Active Rest 10min (rowing)
x2 sets (6 total rounds)  I did power cleans @ 165, They were between :52 and 1:00 
+
Row - 3000m at decreasing effort (1000m @ 85%, 1000m @ 75%, 1000m @ 65%)
1000@ 1:45, 100@1:55, 100 @ 2:05 

Apr-5
Rest