June 16th through June 22nd, 2014

 Right now working out with others is top priority. 

16th 

A. Pause Front Squat @ 24x1 + 1 FS.    5 sets.  Built to 265. 

B. High Hang Snatch x 2.   5 sets.       Built to 135.  Shoulder is limiter. Is getting better with Crossover Symmetry though.

C. BS x3 x 6 sets.   265x2 275 x 4.   Every 90s

D. Four sets for max reps of:

45 seconds of Alternating Reverse Lunges (185– back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

Got 52 lunges, 48 pull-ups.   Lunges decreased form 16 to 10 per set. Pull-ups consistent. 

17th 

A. Gymnastic work.  L-hang, strict HSPU

B. Split Jerk x 2 reps x 8 sets.  Built to 225. 

C. Press working sets 3x140 x 3.  10 x95

D.Every 6 minutes, for 18 minutes (3 sets) of:Run 400 Meters
8 Alternating One-Arm DB Snatch (65/35 lbs). Taken from ground. Scale as needed. Use a weight you can do quickly.
16/8 Ring Dips
Run 400 Meters

4:30,4:30,4:58

18th

A.Hi hang clean + Clean.   EMOM  up to 205. 

B. Bs up to 335x1. then max reps at 285 @ 20x1.  Hit 4

2 sets:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump - step down.
15 Deadlifts 225
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders

Rest 4 minutes, and then repeat.
1+17, 1+17

If time and energy permits:

20th

A. FS x 2 reps.  Up to 275

B. Hang Snatch + snatch + 2 OHS.  Up to 145. 

C1 BSS x8 @ 3011   45,45,55,65

C2. DB overhead press @ 2111  45/h x 8 for 4 sets. 

D1 GHR x8 @ 3011  light band +10#  x 4 set

  D2 weighted plank suspended.  + 10#  x 4 sets

21st

A. gymnastic work.  L-hang, HSPU

B. "Jackie" -  5:56.  3s PR.  unbroken, row 3:27. Have to row faster to lower time.

C. 12 min AMRAP 

40 yrd med ball run

40 yrd single arm farmer carry with 80#

10 rounds

22nd-rest