2/2-2/4

Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity

A. Back Squat @ 20X1, go for another 1RM - if it feels good, go for it, if it doesn't, then stop @ 90-95% RM

B. Split Jerk, build to 1 RM

C. Hang Squat Clean @ 225lb, 1 rep every 30 sec for 5 mins

Results:

A. 305/325/335/345 - felt best ever squatting, good speed out of bottom but stopped because very slow in middle. 

B. 245/265/285/295/305(f) - 295 was shaky, and 305 couldn't get under it and stabilize

C. complete - felt very good

Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work

AM

15,12,9,6,3 rep rds for time:

Thrusters - 95lb

Push-up Burpees

Results:

t = 3:49

notes:  very hard; slowed down half way through but all UB - 2-3 min is in my wheel house right now, over 3 min is not

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

complete - band stretches/foam roll/ handstand walk practice/ 45 GHD situps

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

21,18,15,12,9,6,3 rep rds for time:

Chin-ups

Box Jumps - 30" - step down every rep

+

15 min recovery

+

21,18,15,12,9,6,3 rep rds for time:

Wall Balls - 20#

KBS - 24kg

Results:

part 1: 6:25 - felt sold

part 2: 6:19 - felt like I could hold that fast pace for long time