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.

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.

15min EMOM

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 x 1 km run
1 min rest
1km for warm up and cool down

As a result put the best time for 1 km

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.

15 X 1 Bench Press @ 85% of last weeks 2 rep max (210)

---

WOD: For Time

-1000 Meter Row
-100 Air Squat

There is no description for this WOD as it is stat.

2-3 rounds
15-20 sec pullup hold
15-20 sec ring support hold
15-20 sec hollow hold
15-20 sec bottom suppprt hold

WOD -- 5 Rounds for Time (Aaron 12:00/Josh 11:11/Clay 14:08)

5 Burpees
10 Strict Standing DB Shoulder Press (40#/30#/20#)
15 Box Jumps (20'/24')

WOD -- 1 Round for Time (Ryan 30:35)

1000 Single Unders
100 Lunge (50 e)
100 Lying Leg Lifts
100 Lateral Lunge (50 e)
100 Superman
1000 Single Unders