Training Wk of 8/12

8/12
AM
A. Back Squat 3-2-1-3-2-1, rest 2 min - heavier on 2nd wave!
Was all off here. I thought I started conservative enough to go heavier second set, but it all felt really tough today. 
3x165, 2x185, 1x195 (barely), 3x175, 2x180, 1x185

B. Squat Snatch x2/Hang Squat Snatch x2; rest 2 min; 6 sets - moderate
85, 90, 95, 100, 105 (forward on 2nd squat snatch), 105

+6 sets:10 ub CTB chin ups
40 ub double undersrest 30 sec
39/40/40/43/56(trip@16)/1:25(trip@38!)

PM
A. Power snatch - build to a max in 10 min 120 F @ 125

B. Snatch pulls heavy 1-1-1-1-1, rest 3 min - NOT 135% :) - but heavy with fast extension!
140, 145, 150, 155, 160

C. GH raises @21X2 8-12x4, rest 90 sec - load them if you can do all sets
12 x BW x 2, then 12 x +10lbs, 12 x +15lbs
8/13
AM
row 500m @1:59
rest 2:15x8
(rest 8 min b/t sets 4/5)

Another wk of row repeats down
Didn't have time for 8 min rest so cut it to 4.
Every pm that I eat ice cream I hit my row splits the next day. :)

6hrs of sleep past two nights. 9/930-330.  That's the next focal point!! Gotta get back to getting in earlier at night.

My view from the rower. 

PM
A. Press @ 12X2; 5-4-3-2-1, rest 2 min 5x85, 4x90, 3x95, 2x100, 1x110

B. Wtd dip - build to a 3RM @ 20X1
I overlooked the tempo.
3x18lbs, 30, 40, 53, 1 x 62

+12 min amrap @90%20 hr pushups100m run4 x HS hold into forward roll to standing 6 Rnds + 11 push-ups.  
`1:55 round 1 so stayed pretty even. Push-ups got pretty ugly, but kept pressing. 


8/14-Sleep & energy sub par.
AM 30-45 min Z1 skill practice(send the notes)
Few handstand walks, TGU into KB windmill @ 30 & 35lbs x 5/side, some jumping practice: single leg bounding, few triple jumps, ~8 sets of 10 box jumps working on speed. 12", 16", 20", 24". 24 was significantly slower.

PM HIke - unloaded 60 min done
8/15-Sleep not great.
AM
AD 1 min @85% 62-66 RPM. Ave 64 (Slower than last wk but felt more sustainable)
AD 1 min @50% 48-55
x20(record rpm's)
421 cals total 

Afternoon hike ~60 minutes.

PM
A. Back Squat @30X2; 
2 repsx8sets with tight bands and 25#/side; 
rest 2:30
I didn't know how to get bands tighter so I tried to stand on plates to have a bit more tension when I was taller. Seemed to help.

+EMOM for 16 min
odd - 3 tough thruster from rack 95/100/105/110/110/115/120

even - 4 ub muscle-ups-I was a little unsure of this going into the session, but I felt great!

8/16-Tired.
AM
EMOM for 20 min
odd - 3 TnG power snatch @68% 1RM
even - 8 hspu kipping

+EMOM for 20 min
odd - 10 toes to bar
even - 10 pistols (5/leg alt'ing)

PM Didn't do. Feeling run down.
Run 300m @90-95%rest 75 secx8 (rest 5 min b/t sets 4/5)

Short hike ~20 minutes 8/17AM Another night of sub-par sleep. Not recording, but not sure that I've had too many nights with over 6 straight this week. I'm in bed early enough for 8-9, but taking awhile to fall asleep.
A. Front Squat - build to a heavy single in 8 min
125, 155, 170, 180, 185
Happy with 185 considering motivation level.

+10-1 ladder for time:
thrusters 75# unbroken
10 NPUBBJ 20"
6:15. Thrusters were not a problem. Moved slow on NPUBBJ.
Pleased that I accept my present state of fatigue and move on. Used to beat myself up a lot over performances like this.

Coached two classes then:

PM
12 min amrap @ 90%:150m rowforced rest 10 sec
3 ball over shoulder 90#
Didn't have a 90 so used 80# ball. Did 3 per shoulder alternating sides. 
7 Rounds + 150 + 4 reps. 
Row pace was 2:05ish on average

PM-hike of 75 minutes. This brought some good mental clarity for me around the anxiety I've been having at night.

8/18 Sleep ~9 hours! Easier time falling asleep.
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