Training

AM
A. Snatch; quickly build to 95-105kg single; rest as needed 
B. Hang Snatch; 6-10 singles @87.5-92.5kg for quality; rest as needed (don't rush these - just drilled technique and making sure quality stays tight)
*Add 2 sets of light DB Pullover super setted w/ the posterior shoulder stretch prior to the FS - lets see how that feels today and then report back 
C. Front Squat; 3 reps x6 sets, rest 90-120 sec (Start at 100-105kg and build in load so you're at your top weight ~8-8.5 RPE on set 3 or 4 with the goal of beating 125jg, then on the final sets drop the load by 10-15% on each subsequent set so you're pyramiding down in load)
D1. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 4-6 reps x3-4 sets, rest as needed (15kg - note reps/ RPE each set)
D2. Ring Dip Isos; 1 strict rep, then on the second rep lower down and pause in the bottom w/ tension for ~15-20 sec, then press up and pause at the top w/ depression and slight external rotation for ~15-20 sec; rest as needed x3-4sets of that (can add light load here)

PM
EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on Row; 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets
3. Breath light exercise: same as previous weeks 
+
*Put Row on slight incline here w/ front ends on 25# bumper plate
300m Row @1:35/500m
1:00 seated upright on rower focusing on breathing mechanics (feet on the groud, not in the straps)
x 8-12 sets
*Note time/ avg pace/ RPE for each set
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed

up to 100kg which felt really easy, then failed 105 three times. overall not that happy witch my technique and power transfer in snatches.

B. 10 Singles at 90kg which felt better than last time but not where they should be.

C) Pull-Overs help a lot! - Up to 130kg for 3, then 2 Sets at 115kg


D1. 4 Sets of 5 Reps at RPE 9-10
D2. Realy enjoy these

PM:
Made 12 Sets this time. Pace was 1:35 and RPE during row like 7-9, during rest up to 9,5-10 I would say. This is cruel.

AM
6:00 AMRAP @~85% effort
14 cal Row 
8 BBJO (24")
12 Unbroken Wall Ball (20#)
12 CTB Pullups 
(Rest 6:00)
x2 Sets
+
6:00 AMRAP @~85% effort
14 cal Row 
8 BBJO (24")
12 Unbroken Wall Ball (20#)
12 Toes to Bar 
(Rest 6:00)
x2 Sets

First WOD: 2+4 / 2+10
Second WOD: 2+5 / 2+12
These felt awesome! TTB & C2B unbroken
PM
30:00 Running Clock:
200m Run @~80% effort
Rest 45 Seconds b/w sets
*Note total Rds accumulated here. 

Had no access to a track cause we were looking for a new place to live. Ran :45 on, :45 off through a forest. Sorry! + Accessories done

+
10-20 Min easy aerobic cooldown followed by......

A. Foam-roll / Lax ball upper back & lats - 5-10min
B1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
B2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C1. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed
C2. Side Lying Shoulder Windmills; 4-6 slow controlled rotations/ arm, rest as needed x2 sets
D. Hips; pick your favorite hip opener and get some touches here. Some recommendations would be a seated 90/90 stretch, quadruped fire hydrants or hip windmills 
E. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthening movement, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)

AM
A. Clean (any style); 1:00 to accumulate very high quality singles @112.5kg (do not sacrifice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets (Next time you do this i'll super set the clean w/ a cyclical modality to add a little pre-fatigue)
+
5 Sets:
500m Row @1:58-2:00/500m
10m FRWL out and back (95#)
10 S.HSPU
24 cal C2 Bike
Rest 3:00 b/w Sets
*Note time for every set. Sets 2/4 are done in reverse order

PM
A. Dual KB Front Rack Walk; 40m UB w/ mod smooth load x2-3 sets, rest as needed (Use 2 KB's this week. If it's too easy you can use a sandbag, but note the weight this time)
B. Myo Rep Neutral Grip Pushup on DB @2020 tempo w/ full protraction at top + same band as last time (Perform a max UB continuous set which should end 2-3 reps shy of failure -judged by when speed of rep slowly noticeably. Once that is achieved stop and rest for 20 seconds, then hit 4-5 reps, rest 20s and hit another 4-5 reps until you've completed 3-5 additional sets of 4-5 reps. If at any point you cannot complete 4-5 reps on the "Myo-Sets" then cut it there. Goal is >14 reps on top set)
C. Natural Knee Extension; 4-6 full ROM reps (use band assistance) x2-3 sets, rest as needed (what is ROM like here ? Can you snag a video?)
D. Nordic Hamstring Curl @21x1; AMRAP(-2 to -3) x2-3 sets, rest as needed (Note reps this time)

Clean: 5/6/5 - early arm pull helps a lot here actually.
5 Sets: damn I wrote it on my board and my gf cleaned it up before I could upload. HSPU were not ub in normal order and felt super easy reverse order after the bike. Overall a great performance here!

Did SB Walk and focused on protraction. Helped a lot! Gave me sore abs and a great stretch in my lats.
B. 15 Reps on Top Set, then hammered away as many sets as possible
C. Knee Extension: https://youtu.be/wrTrVBrkF5E
D. Well hard to tell reps cause I cannot control a single Rep TBH so its basically dropping faster and faster. Was around 6-8 each time.

AM
A. PS. HPS; 1.1 x3-5 sets, rest as needed (85-87.5kg across. What was quality like here?)
B. Snatch Pull from blocks (~4" off floor); 1.1 x2-4; rest as needed (117.5-120kg - end the set if power visibly drops off)
+
Brute Muscle Up Program:
C. Hollow Pull MU (swinging strict MU). Points of performance: Accumulate 8-12 attempts in singles and doubles. Take plenty of rest. For quality, not fatigue.it.
D. Arch hang to no-press-out hollow-pull muscle-up drill; 2-3 reps x3 sets, rest as needed
-Points of performance: This drill emphasizes the fact that the hollow-pull technique is like a strict muscle-up but adds a velocity to your legs to help the upward motion. We aren’t interested in fatigue here, so no press-out.
-After the arch, drive your feet forward fast and hard into a deep hollow. This will give your legs a velocity immediately upward, as the legs rise and you pull your thumbs to your armpits so your upper body will rise with your feet. Don’t bend your knees and don’t arch. Coordinate a fast, straight leg swing into the hollow with the pull and feel the magic.

E. Ring Muscle Up; accumulate 10-15 reps in sets of 2-4 focusing on transferring the skills you worked on above
+
Power Lung:
3-5 breaths Standing in a split stance (right leg forward)
3-5 breaths Standing in a split stance (left leg forward)
3-5 breaths in the bottom of a squat
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale 

A) 85kg - I am really not happy with my oly lifts atm.
B) These felt okay. Lifting from hang its harder to keep the bar close and genrate power. 120kg
C) Not as good as two weeks ago, but felt okay. Looking forward to improve here.
E) Well not that happy today. 
Power Lung helps a ton.
PM
2:00 AMRAP @~50/60/70/75/80% effort
12 cal Skierg
12 cal C2 Bike
(Rest 2:00)
x5 Sets
+
For Time:
1k Row
24 Thrusters (115# - 8/8/8 UB)
24 Bar Facing Burpee
1k Skierg
16 Thrusters (115# - 8/8 UB)
16 Bar Facing Burpee
1k C2 Bike
8 Thrusters (115# - UB)
8 Bar Facing Burpee

Total time was 18: something. Man, this workout was horrible in a good way.

EST Prep:
1. Diaphragm Smash - 
2. Positional Breathing on AAB; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
15 cal AB @225 watts
Rest 1 Min
15 cal AB @275 watts
Rest 1 Min
15 cal AB @325 watts
Rest 1 Min
...cont until you hit an 575 watts

Then rest 3-5 Minutes and hit....


15 cal AB @525-550 watts
Rest 1 Minute x10-15 sets. 
*This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it

+
10-20 Min easy aerobic cooldown followed by optional accessory work....

Choice Accessory Work: No axial loaded movements (BS, DL, etc)
A. 2-3 Sets of a anterior chain focused movement (belt squat machine, leg press, leg extension, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
B. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
C. Optional core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)

AAB 12x 15 Cals, could have pushed a little longer but cut it due to time.

Accessories: Hip Thrust, Belt Squat, GHDSU