Testing Day 1

A. Snatch- 3 min to build to max snatch after warming up
(Warmed up to 185. Hit 195 smooth, then hit 200 after failing. I caught it in a very weak position at the bottom and had to sit there for a minute while my body corrected the mistake. At least it was easy to stand up.)

B. Snatch- 10RM TnG
(145--not sure where that came from. Last time I did TnG, my best was 7 at 135.)

+

20 Sets of 5 CTB
(6:15--25 seconds slower than the last time I did it.)

+

10 min Bike For Max Calories
(134--No idea what I was supposed to get here, but I died getting this. SO, if I was supposed to get more, I'm not there right now lol.)

Training Day 10

A. Front Squat- Tough Single in 10 min

(285--no belt. Felt incredible, even though my back was already hurting a little.)

+

24min EMOM

1st- 4 MU + 20 DU

2nd- 10 Russian KB Swings (70)

3rd- 6 Deficit HSPU (5")

4th- 10 Front Squats (115)

(Yes. It was challenging in a mental aspect. Nothing ever felt too rough, and I always had a decent amount of rest.)

Training Day 9

A. Back Squat @ 13X1- Tough Single in 10 min

(305--no belt. Felt incredible for not having a belt.)

B. 2 Snatch Push Press + 3 OHS- 6 tough sets; Rest 3 min

(135 for 1 and 145 for the rest)

C. Snatch Pulls- 2,2,2,2; Rest 3 min

(185,185,195,195--no hook grip or straps.)

D1. Single Leg KB RDL @ 3030- 3x8/leg; RAN

(53--felt good. Very balanced.)

D2. Banded Face Pulls @ 2020- 3x10-15; RAN

(Yes.)

D3. Hollow Rock- 3x55sec; RAN

(Yes. Tough the last set)

Training Day 8

A. Front Squat @ 13X1- Tough single in 10 min

(255--no belt.)

B. Clean + Hang Clean + 2 Front Squats- 1 set/2min for 5 sets

(All at 220 because I did the math wrong since I did it in kilos.)

C. 2 Power Snatch + 1 Hang Snatch + 2 OHS- 1 set/2min for 5 sets

(135 for 3 and 145 for 2)

+

Row 150m MAX EFFORT; Rest 2-3 min x4

(All around 25-27 sec)

+

Row 1000m @ 2:01/500m

15 Wall Ball

Rest 60sec

x3

(Yes. Unbroken. Straight off Rower onto wallball.)

+

Row 1000m @ 2:01

15 Back Extensions

Rest 60 sec

x3

(Yes. Same as above. Didn't keep track of the time it took me, but I kept the rower at that pace and kept both wallballs and back extensions unbroken)

Training Day 7

A. Back Squat- Tough single in 10 min

(325--with belt)

+

10 min @ 80%

10 Thrusters (75)

12 TTB

7 Burpee Box Jump Overs

Rest 5 min

10 min @ 80%

10 Power Snatch (75)

7 Burpee Ring MU

35 DU

(Honestly don't remember what I got. Should have logged that day.)

Training Day 6

A. Front Squat- Build to tough single in 10 min
(275)

B. Snatch- 1/min for 15 min
(155-175)

C. Clean & Jerk- 1/90sec for 10 sets
(All at 205)

D1. Legless Rope Climb- 5x1; Rest 30 sec
(Yes)

D2. Ring Dips @ 20X1- 5x5-6; Rest 3 min
(did this instead of bench because of soreness from a regular workout with my friend)

E. Wall Facing HS Hold- 4x60sec
(Can't even do 1x60sec after the triceps work. I've gotten weak.)