This week thus far...

Monday
A.M.
30min row
P.M.
a)Snatch x2 not TNG on the min 10min 70%
b)1 Squat Clean + 1Front Squat + 3Split Jerk
c) Front Squat 40x1 tempo 3x5
d) 10 strict toes to bar x4 sets
RESULTS
A.M.
Only able to get in 20 min.  Duty calls and messes up training when youre at the fire house.
P.M.
a) 170# and felt decent. Not at fast as 100%
b) 175#, 185#, 195#, 205#, 205# man 205 felt pretty heavy on the third jerk.
c) 255#, 265#, 265# not feeling "explosive" and weight feeling alot heavier than normal.
d) felt this all in my shoulders and arms.

Tuesday
A.M
Gymnastic's WOD
21-15-9 not for time
Planche progression with dumbells
strict ring rows
Few Hours later got asked to be apart of a regional team wod of
15-12-9
Muscle Ups
Clean and jerk 135#
P.M.
I had a whole afternoon planned but my right leg had a horrible cramping pain. So instead I worked on handstand walks.
RESULTS
the GWOD was pretty rough.  I've learned there are a lot of muscles I'm not using that are being targeted with these works out.
The team wod was alot of fun. Since there were only 3 of us and the wod calls for 6 we just cycled through. So I ended up doing the 12 Muscle Ups and 12 C&J then rested till I had to do the 9 MU and 9 C&J.  I really surprised my self by doing everything unbroken.  Very happy this morning.
Had a lot of fun the the handstand walk. even made a little course to make it more challenging.

Wednesday
A.M.
10min row at easy pace. Then 800m walk with the dog
P.M.
a)Snatch Balance @ 60% adding 5# every min for 10min
b) Push jerk + split jerk + hehind the head jerk x5
c) back squat 3x5 20 sec rest b/w sets
+
Glut Ham Raises 3x6
RESULTS
A.M.
good hot morning
P.M.
a) started at 130# and never missed.
b) started at 175#, 185, 205, 225 miss behind the head, 205, 205. the behind the head was a little harder than expected.
c) 315# all sets.  good little burner
the gh raises were a real burner.  I know I'll feel it int he morning.

Thursday
Was supposed to be a rest day but I'm taking that on saturday.
A.M.
300 burpees for quality and time.
P.M.
a) 3 pos snatch pocket+above knee+ below knee. 5 sets focus on tech
b) double KB front squat 5 sec lower 2 sec pause 5 x5
c) Barbell over head carry walking lunges. 6 steps OTM 10
d) more hand stand walk stuff
RESULTS
the burpee thing was rough.  I heard about this guy who does 300 jsut about everyday so i though I'd see what it felt like. it was a real mental game.  every burpee was perfect. both feet out perfect push up both feet in and jump with clap over head.  took me 25min and 58sec.  the conditioning wasnt hard it was the mental grind to keep moving.
P.M.
a) 135, 140, 145, 150, 155 felt really good on this. wish i videoed some.
b) used 55# kbs and I felt this burn in the shoulders and different parts of my core firing off.  really like this one.
c) i only got 5 sets in at 165# class took over the space
d) did some more walking stuff trying to turn in circles and stuff.