11/4-11/6

11/4

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

175, 185, 195, 205, 210 x 1 Racked before 2nd, then attempted a cluster 2nd and failed. (Videos of 195-210 below.)

B. Snatch balance 2-2-1-1-1-1, rest 2 min 85, 105, 115, 120 125, 130.  

"PRed" my sotts press in the AM ….up 10lbs to 30lbs x 10 from BTN….just playing with this and snatch balance position felt better than it ever has.  

+
5 rounds for time - faster per round:
12 CTB chin ups
15 cal AD
12 db push press 35#/h

Splits below if you can read my crazy splits.  :) 

C2Bs felt more stable in right shoulder this week.  It's still there, but better. 

PM
A. Power clean 70% 1RM TnGx3 EMOM for 10 min

Done at 130lbs. Didn't feel snappy tonight.  
B. Snatch pulls 3-3-3-3-3; rest 2 min

125, 135, 140, 145, 150, 155…not feeling great here tonight.  Probably generally tired.  Up at 3a and not the best afternoon nap.  
C. good morning @2020 8-10x4; rest 90 sec moderate

65lbs x 12, 75lbs x 8, 75x9.  kept it moderate, but could easily get "tough" 

11/5

AM
row 500m @1:59
rest 3 min
x11

1:59.0 x 11 on the dot.  Was commenting afterwards how I don't have to scream at myself in my mind to hold this pace like I once did.  Now it's more like, "pay attention..keep pulling" but not a sufferfest.  Fueling felt solid and felt a bit borderline about 7 or 8 sets in, but then never felt like I was "bonking" by any means.  

PM
A. Wtd dip @30X1 3-5x5; rest 2 min
5x 18lbs, 30lbs, 35lbs, 40lbs, 4x45lbs 

B1. 1 muscle-up + 8 ring dips x5; rest 10 sec
B2. 12 hr pushups x5; rest 2 min
Holy cow this felt super tough!  Wasn't expecting struggle on push-ups.  Lots of focus to make it happen. Video above of set 4.  Lock out on set 5 got iffy on dips. +
For time:
10 stone to shoulder
8 wall walks
40m Farmer's Walk 88#/h
8 wall walks
10 stone to shoulder

Used 95lbs stone.  
9:15
Wall walks most challenging. 

11/6

AM
60 min Z1 and skill work

Feel like this was a poor effort.  Was around the gym for about 90 minutes chatting and randomly doing some stuff, but think it was mostly chatting with clients.  I did do a couple 1-arm OHS, Sotts Press, 1 or 2 handstands, Toes to Rings, some mobility….I don't know where the time goes. 

PM
45 min AD Z1 - get off every 5 min to do 16 walking lunges

Calories at the end of each 5 minutes: 
47
54, 59, 64, 65, 66, 68, 69, 71
May have squeaked above the Z1 zone getting competitive with myself to do more each set.