11/30 Front Squat 3RM

Sleep in bed b/w 8;30 & 9.  Felt a bit wired.  1 melatonin.  Probably asleep by 10ish.  Up at 5:30a.  Feeling good.

11/30

7:45am

A. Front squat - build to a 3RM

Long build up like 45 minute from when I started to finished.   5x45, 95, 4x 125, 3x145, 155, 2x 170, 180, 3 x 190.  Loaded 195 on the bar & had zero motivation to do it.  Kept having negative thoughts around it so decided to clear the bar & move on.  I think I took so long that I didn't want to think about it any more. 190 is a 5 pound improvement from summer.  Worked a lot harder for the 185 then. 

B. Clean 3-3-3-3; rest 2 min

(85, 125, 145) 3 x 155, 160, 165, 2 x 170.  caught 3rd forward & once I got back on my heels I couldn't get out of the bottom.  Rest was 3-5 minutes b/w sets as I was coaching ID floor b/w lifts.  
Theses felt great relative to Thursday.  Squats were much easier after the heavy triple beforehand & pull off floor felt solid. 

8:30-10:30 coaching. 

1115am-motivation to train low. 

+

Plugged in Friday PM & will do other part of Saturday tonight. 

PM
For time:
20 pc 85% 1RM  (150lbs) ~3:30 all singles. 
80 du's trippend once @ 59 
40m FW heavy Done @ 95lbs/hand with handles.  Could have gone heavier, but this was moderately tough to complete UB.  
80 du's trippend once @ 66
15 pc 90% 1RM (160lbs) all singles.  
80 du's Tripped once @ 67 
40m FW heavy 95lbs UB again. 
80 du's UB! finally! Although I'm staying on my toes to get it done. 
10 PC 95% 1RM  165lbs…missed 10th rep @ 18:45.  Done in 19:04.  Started final 10 reps just after 16 minutes.  
was a bit mental going into this with the heavy clean & DUs, but it was fun & felt better as it went on.  heaviest power cleans I've ever done especially in my non-lifting shoes.  


Afternoon nap + afternoon hike 30-40 minutes with Corey & dogs. Then straight to gym
5:30p10 min @85%:
12 wall balls 20# to 10ft all ub
400m run ~2:00 + transition in & out of gym 
5 L-pullups UB with pause on bar after 3 each time. 
It's still not automatic for me to think of going UB.  I decided to attempt to do the first set of WBs UB and then was planning to break them up.  While out on the run I decided that maybe I should try to do them all UB and just like that I did & they all felt comparable to Rnd 1.  All the decision making of fitness.  haha 
3 Rnds + 12 WBs in 10:04 (3:10, 6:25 (3:15), 9:35 (3:10) 

rest 4 min
10 min @85%:
2 rope climbs 15' Our rope is only ~12'
12 burpee box jumps 24"
350m row
Rnd 1 ~3:25
2 Rnds + 200m Row.  
Row paces were 2:02, 2:05, 2:04 ave/500m. 
This was the worst one.  3 of my least favorite movements. BBJ shoot up the HR & rowing doesn't recover the HR like running does for me….but I guess if I run faster then the HR would stay elevated.  

rest 4min
10 min @85%:
200m run
6 pHSPU 6" all UB. 
9 burpee toes to bar  -Fun! Constant pace. 
Video is of rnd 1, but in later rounds starting doing burpee slightly in front of bar & jumping into bar from where I stood up burpee to then have a natural forward swing into the TTB and jumping off in the back swing down to go back into burpee. 
2 Rnds in 5:10 before transition outside. 
3 + run + 6 HSPU+ 4 BT2B

Sleep: ~9:30/10a - 6:45a.
12/1

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