June 13- 17

Jun-13

A. Snatch Pull x3 + Snatch x1 - 5 sets of the complex; rest as needed (build)- 225lbs

B. Pause HB Back Squat - 3,3,3; rest 3min (mod-heavy across) - 335

C. Alt Grip Pull-ups - 4 x 4-5 ea arm; rest as needed (setup w/ one hand high and one hand at elbow of top arm) - Completed

D. Free HS Hold Practice - 5min -Completed

E. Free HSPU Practice - 5min - Completed

Jun-14

Row - 30min for max distance -DNF

*record: peak HR, avg HR, total distance, average pace/500m

Jun-15

A. Split Jerk - 5 x 1.1; rest 20sec + 2min (use final load from ""A"" on Jun-8 across)- 285

B. Front Squat - 3,3,3; rest 2:30 (mod-heavy, focus on positioning/mechanics, film & review each set) 

D. DB 2arm Seated Z-Press @31x3 tempo - 4 x 8-10; rest 90sec (mod-heavy) - completed

+

Sled Push - 5 x 10sec @ 100% effort (body-weight loaded); rest 90sec - Completed

+

400m Run

30 Wallball

Rest 60sec

x4-6 rounds @ EN3 (160-170 BPM / 85-90% effort) -completed 5 rds, by rd 4 my heart rate was at 185bpm when I finished the wall-balls, I paced out the run @ 1:40ish

Jun-16

Choice Cyclical - 30min @ Rec / EN1 (100-140 BPM) - run/ play with the kids

+

Mobility - 30min 

Jun-17

A. Power Clean - 2 reps on the min for 10min @ 205-225# (NOT TnG, technique focus) -

B. 1-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 2:30 (mod-heavy, focus on positioning/mechanics, film & review each set) - Completed @ 295lbs 

C1. Strict 4"" Deficit HSPU - 10 x 3-4; rest 60sec - 4 reps per rd @5'' deficit

C2. Strict Lean-away CTB Pull-up @3111 (rings) - 10 x 3-4; rest 60sec

D1. Wtd. Ring Row - 4 x 10-12; rest 90sec (tough)

D2. Wtd. Rings Push-ups - 4 x 10-12; rest 90sec (tough) 

Completed all upper body pulling/ pushing