Catch up 4/23-4/25 195lbs Squat Clean

4/23

AM
15 min AD Z1
1250m ski Z1
10 min jog and FLR on rings alternating play

Did 300-400mish runs around the block through the grass drive and 60s FLR on rings. about 4 sets total. 

15 min AD Z1

PM
hike Z1

yes about 45 minutes + 60 minutes "Just Stretch" yoga. 

4/24

AM
A. Back squat @10X1; 50% 1rm; 3 reps; 8 sets; rest 30 sec

Done at 120lbs. Flet alright. 
B. Squat clean - build to a heavy single

125-145-155-165-175-185-190-195. Called it. 

+
3 rounds for time:

2 rope climbs
12 db S2OH 50#/h
15 CTB chin ups

6:37

All UB sets but slower transitions especially Rnd 2.  Rnd 1 ~1:30 and I didn't get in a warm-up other than the weightlifting so my mind freaked out a bit once the HR shot up.  Good for me to feel the difference from when I warm up appropriately and when I do not. 

PM
A. Power snatch 1,1,1,1; rest 2 min

Struggled here tonight. 115 was going to be my first weight and then I missed it twice.  Went back down to 105, 110, 115F, 115. 
B. EMOM for 14 min

odd - PP+PJ - building per set

135-145-150-155-145-150-155. Missed judged the build and hips were not feeling powerful so I dropped back down and built back up. 

even - deadlift 255#x3 TnG

Done, tough. 
+
For time:
80m FW 100#/h
10 db snatch 70# alt'ing arms
left significantly more challenging then right...missed a couple in first set here but then improved on 2nd and 3rd set. 
60m FW 100#/h
10 db snatch 70# alt'ing arms
40m FW 100#/h
10 db snatch 70# alt'ing arms
20m FW 100#/h

14:25

4/25

AM
EMOM for 20 min
odd - 9 row cals
even - 9 cal AD

yes, done.  About 28-31s for each

PM
30 min AD Z1
done + plus hike