October 23rd-25th sick

Sinus cold, rested..

This was supposed to be my training.. I loved these workouts too!!! 😦

10.22
A. Hang squat clean from pause below knees, 8 x 1 moderate & fast out of the hole; begin a set every :60
B. 1 paused front squat + 1 front squat, 5 x 1 – load according to quad strain; 2:00 rest
C. Good mornings, 4 x 3-4, 3111; 2:00 rest
+
3 rounds for even times:
500m row
25 unbroken wall balls, 14 to 10′
15 toes-to-bar
3:00 rest

10.23
OFF

10.24
A. Split jerk from behind the neck (from blocks if you have them), 6 x 1 waveload @ 165-175-185-165-175-185; 2:00 rest
B1. 1 segmented snatch-grip deadlift + 2 snatch pulls, 4 x 1 starting @ 1RM snatch & adding 10 each set; :20 between movements, :60 rest
B2. Unweighted ring dip clusters, 4 x 4.4, 20X1; :10 between 4s, 2:00 rest
+
For time:
3 rope climbs
4 wall walks
50 double-unders
2 rope climbs
6 wall walks
50 double-unders
1 rope climb
8 wall walks
50 double-unders
+
3 rounds not for time:
5-7 glute-ham raises, 30X1 – weight if possible
15 light reverse hypers
:30 L-sit on paralettes (does not have to be unbroken)

10.25
A. Back squat, 3-3-3-3, 20X1 – load according to quad strain; 2:30 rest
B. Squat snatch, 12 x 1 @ 80-85% 1RM; begin a rep every :30
+
6 sets for even times:
10 CTB pull-ups
9 burpees w/jump to target 6″ above standing reach
8 Russian kettlebell swings, 70
:90 rest
+
4 sets:
:30 row @ 97%
3:30 rest

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