10/21-10/22

10/21
Sleep 7:30p-3am, + afternoon 45 min light nap

AM
A. Back squat @20X1; 4-4-4-4-4, rest 2 min - moderate

155, 165, 165, 165, 155.  The 3rd 165 felt tough, but then the 155 felt smooth.  

B. Snatch balance 3-3-3-3-3, rest 2 min - bldg sets

75, 85, 95, 105, 110.  Had some misses in there at 75lbs, 105-missed coming down onto my back for 2nd rep and then started cleaning it to the rack in b/w.  The Rt. shoulder wasn't having that eccentric portion.  Used blocks on final set at 110.  Would back squat off low blocks, snatch bal it and then drop it b/w reps. 
+
5 sets - same/set:
12 CTB chin ups
0.2 mile AD
10 burpees paced
rest 2 min

1:28, 1:32, 1:30, 1:29, 1:24

Right shoulder a bit bothersome on pull-ups. 

PM
A. Power clean 63% 1RM TnGx3 EMOM for 10 min 113lbs
B. Snatch grip deadlift @31X1; 3-4x4; rest 2 min - use straps, low back/scap tight!

135, 155, 175, 185 x 4 195lbs x 3. Felt good. 
C. GH raises @21X1; 8-8-8-8; rest 1 min - add weight under chin to adapt to 8's

Hammies are quite sore from Saturday.  Did first two BW only then 5lbs, 10lbs. Tough. 

10/22
Sleep ~8:30-4:30 + ~45 min afternoon nap. 

AM
row 500m @1:59
rest 3 min
x9

Done, Exact splits not on me. All 1:58.9-1:59.5 with S/M 26-30 ave of 28/29.  First completed row repeats w/out day before ice cream in as long as I can recall.  Still had over 200g in Carbs, but trying the rice/oatmeal/root veggies route a bit to see how I feel with it. 

PM
A. Press Waveload @2111; 4-3-2-4-3-2; rest 2 min

85, 90, 95, 90, 95, 100

B1. Push jerk 3-3-3-3; rest 10 sec

Rt. shoulder not happy, didn't want to try & handle eccentric so used blocks for these. 

115, 125, 135, 135. That short rest kills me. 

B2. amrap kipping hspu in 40 sec; 4 sets; rest 1 min

20, 15, 8 (5+3, wussed out), 15 (10+5)

+
3 rounds for time:
20m hs walk

1 legless rope climb 15'
20 burpees
1 legless rope climb 15'

HS walks slow.  ~6:20, 12:50, 19:52 overall