6 min
Even ab 10
Odd db snatch 4+4
2 min rest
6min
Hspu 6-12
Row 10
2 min rest
6 min
Du 40-60
T2B 6-12
2 min rest
6 min
Bob 6-12
Pull up 6-12

Strength: 5 x AMRAP bench press (50# DB)

WOD: Treadmill Tabata
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

20:10 x 8

---

Bench: 15-13-13-11-10
Tabata: 6:58 pace (had me floored afterward)

3 Rounds for time of:
400M Run
21 KB Swings 1.5 Pood (#53)
12 Pullups

• 4 Round of:
Pistol Squats 28 reps
BB Power Clean (50/35Kg) 14 reps

5/3/1 week 2
rest 1-5 min

OH Press
warm-up
20x5, 25x5, 30x3
working set
35x3, 40x3, 45x3+ (12) (1RM @60# +5#)
5x10 @ 25#

Deadlift
warm-up
55x5, 65x5, 80x3
working set
95x3, 110x3, 120x3+ (12) (1RM @153# +3#)
5x10 @65#

5/3/1 week 2
rest 1-5 min

Bench Press
warm-up
30x5, 40x5, 45x3
working set
55x3, 60x3, 70x3+ [(9) 1RM @90# +5]
5x10 @ 40#

LBB Squat
warm-up
45x5, 55x5, 65x3
working set
80x3, 90x3, 100x3+ [(11) 1RM @127# +2]
5x10 @55#

I think 30 squat cleans yesterday wore me out for upping my squat reps today. Also that 11th squat was kind of sad.

5:00 mobility
5:00 KB

5/3/1 week 1
rest 1-5 min

OH Press
warm-up
20x5, 25x5, 30x3
working set
35x5, 40x3, 45x1+ (15) (1RM @63# +8)
5x10 @ 25#

Deadlift
warm-up
55x5, 65x5, 80x3
working set
100x5, 115x3, 130x1+ (12) (1RM @166# +16)
5x10 @65#

5:00 jump rope
Got a few double unders in at least. Really need to practice these

5/3/1 week 1
rest 1-5 min

Bench Press
warm-up
30x5, 40x5, 45x3
working set
55x5, 65x3, 70x1+ [(10) 1RM @91# +6]
5x10 @ 40#

Squat
warm-up
45x5, 55x5, 65x3
working set
85x5, 95x3, 105x1+ [(10) 1RM @132# +7]
5x10 @55#

Overall I increased strength on this program, not as much as I hoped, though I'm not sure how much it would increase. Lack of consistency with 5/3/1, some injury`and sleep haven't helped even though I've been consistent going to the box 2x a week, plus 3 of the open WODs. I had planned to do this in 4 weeks and it will become 10 weeks by the time I finish up the deload weeks.
My ribs are finally feeling better, a touch of something, but not painful like it has been. So it didn't hurt my bench. My left wrist still hurts though better than last week. I really need to watch how I hold Malley, I just keep tweaking it every time I pick her up.
Anyway, I'm excited to go through the cycle again, hopefully more consistently and in 4 weeks.

WARM-UP
jump rope, dynamic warm up, squats, duck walks, 15# barbell clean & jerk practice

SKILL
15 mins HSPU/Handstand Hold/Handstand Walk Practce
Muscle Up Practice for Competitors

Yep, I suck at kicking up to the wall. At least I hit it. It's more mental than anything.
I can't do muscle ups but at least I can pull up on rings again.

WOD
8 minute AMRAP:
1 Clean & Jerk – Rx: 75
10 Chest to Bar Pull Ups [red band]
1 Clean & Jerk
5 HSPU [24" box]
1 Clean & Jerk
50 Double Unders / 25 attempts
Finish : 1 round + 14 DU attempts

Today is just not my day. Insomnia, plus my for some weird reason my ribs hurt a lot like someone punched me, but no one did.
Not my best clean&jerks, not heavy, just clumsy. Same with double unders. Just out of sync. Coach wants us to get real pull ups if we can then move on to band. Mine are inconsistent at best, but I got a few chin-ups before moving to pull ups on the band.

For Time
90 DU
45 Double DB STEP OVER box 2x22,5/15
45 PULL UPS