101214-102414

So a lot has happened in the past few weeks that have caused me to either 1) cut out chunks of my workout or 2) just skip it all together. FINALLY got an MRI that showed that I had a meniscus tear...then decided to go ahead with surgery, THEN had surgery on tues the 21st.Ups and downs, highs and lows, but the training must go on so here we go

SUN
10 min amrap @85%
5 CTB chin ups
5 burpees
5 toes to bar
5 ring dips
10 calories airdyne
rest 10 min
x3

1) 5 rds + 2 dips
2) 5rds+1t2b
2) 5 rds+5bp

great c2b butterfly, T2b good, dips sucked

MON
A. Squat snatch; build to a tough single
130, failed 135 a bunch
B. Hang squat snatch from below the knee; 3 reps on the min for 12 min
(moderate loading)
85#
C. Back squat 5x5; rest 3 min
155
+
Row 1k @85%
rest 3 min
x3
4:47/4:50/4:51

WEDS

A. Push press clusters 3.3.3x5; rest 30 seconds/rest 3 min
125
B. Weighted chin up 2-3x10; rest 1 min
2x25#
C. Amrap sets of 3 unbroken ring dips in 6 min
10
+
7 rounds for time:
7 toes to bar
7 burpees
7 box jumps 24"
5:49

FRI
A. Power snatch; build to a max
B. Amrap power snatch in 4 min @85% of A
+
12 min amrap @85%
6 calories airdyne
12 thrusters 45#
24 double unders
rest 8 min
x2

did not do, felt sorry for myself and was mentally (and physically) drained

SAT
AM
A. Squat snatch tech work; 15 min
more than 15 min
B. Back squat 4, 4, 4, 2, 2, 2; rest 2 min
didn't do
C. Barbell russian step ups; 24 steps x4/leg; rest 1 min bw legs
didn't do

PM
A. Push jerk; 1, 1, 1, 1; rest 2 min
didn't do
B. Muscle up; tech work
singles and doubles
C. HSPU; amrap strict in 3 min x3; rest 2:30
23, 23, 21
D. 50 burpees for time
didn't write down my time WTF

SUN

FLow
A. Farmers walk; 100m x5; rest as needed to full recovery (heavy, butperfect movement)
B. Waiters carry 100m (switch arms after 50m) x5; rest as needed
C1. Hollow body rock; amsap unbroken x3; rest 1 min
C2. Arch body rock; amsap unbroken x3; rest 1 min
+
FLUSH
-Airdyne 20 min easy
+
Mobility
-Emphasis Mobility ( Lat smash,Tspine Smash)
+
Recovery
-Contrast bath or Icing the Hot spots, IE lats shoulders, Spinal manipulation,massage,or Dry needleing

didn't do

MON

A. Squat snatch; build to a tough single
135. attempts at 145, so close
B. Hang squat snatch from below the knee; build to a 5rm
85 then had to stop. knee was fried
C. Back squat 5x3; rest 3 min
+
Row 1k @85%
rest 2:30 (try to hold same pace as last week)
x3 

 WEDS (1 day post op)
A. CGBP 10,8,6,8,6,4 @ 30X1 rest 90 sec
85, 105, 110, 105, 110, 115
A. Wtd Pull-up 2-3 Wide Pronated Grip @ 3.2.X.1 rest 2 Min x 6
15# (3s)
B. RTO Ring Rows 8,8,8,8 @ 3.2.X.1 Rest 90 sec
B FLR 90 sec Rest; 2 minx 4
C1. Hollow body rock; amsap unbroken x3; rest 1 min
C2. Arch body rock; amsap unbroken x3; rest 1 min
+
Mobility
-Emphasis Mobility ( Lat smash,Tspine Smash)

FRI
A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees ( V-Ups)
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups
rest 3 min; 3 sets

B1.10 Strict Dips
B2.10 Strict Pullups
B3.10 Ring Pushups
B4.10 Hanging Knee Raises
Rest 2 min; 2 sets

C. Weighted dip; 8, 8, 8, 8, 8; rest 2 min (@3.3.X.3)
couldn't do weight with that tempo
D1. 10 hspu for time x 5; rest 2:30
13s, 9s, 10s, 9s, 10s
D2. 3 unbroken CTB chin ups x 5; rest 2:30
** Note The MIssed UB Sets**
no misses!

so that is that..