Almost caught up with my workout logs so I can post present workouts. This is last weeks workouts, which started off with:

Part A.) 3 Sets (Not for time)

(5-10) x Strict HSPU - 10,10,10

(20-40sec) x L-Sit - 33sec,31sec,30sec

(6-12) x Butterfly C2B Pull Ups - 12,12,12

The next portion was some strength work as usual:

Part B.) In 8 Sets or Fewer Build to a Heavy Doube

Deadlift

I used my first 4 sets as a warm up to the heavier weights and my final sets were 3x290,2x315 and 2x335. I tried 345 but I wasn’t feeling it today I was hoping for more but I’ll take it for now.

Part C.) 3 Rounds

10-HSPU

20-C2B Pull Ups

30-KBS (24kg)

40-Double Unders

This workout didn’t look to tough and I was hoping for sub 10mins, but i feel like I just didn’t push myself as hard as I could’ve. Maybe because it was the beginning of the week but I just was disappointed with my effort. The C2Bs got tough and so did the KBS, which I realized that I don’t like at all. Mostly because we don’t have a real KB and always have to use a Db which sucks. My time was 11:38.

The next day’s workouts started off with some skill work:

Part A.) 3 Sets (Not for time)

(8-12) x Bounding Box Jumps (30”) - 8,10,12

(4-6) x Pistols - 6/6,6/6,6/6

(10-12) x Toes 2 Bar - 12,12,12

The Next portion was some tempo strength work:

Part B.) 3 Sets

(4-6) x Back Squat @ 31X1

2min-Rest

10.10-Ring Dips @ 21X0

2min-Rest

The 31X1 is the tempo its the time to of descent, time at the bottom, time of ascent and time at the top. I found I don’t feel really comfortable with the back squat any more cause I just sucked it up. My sets were 5x210,4x225 & 4x225. I got all the ring dips in as well.

Part C.) 8 Sets for Max Meters

30sec-Row

90sec-Rest

This wasn’t too bad of a workout and I did decent. One of the coaches I workout with used to be a rower and he gave me some tips which were helpful hopefully my rowing will get better. My meters were 170,170,171,168,169,166,169,171 for a total of 1,354m

The next day started off with Oly lifts:

Part A.) 5 Sets

1-Snatch Balance

(2-3min) x Rest

After warming up I started my first working sets which were with 175,190,210,225F,225F. I had two great attempts at 225 but just had a couple of miscues that made me miss but I should definitely be able to get this and more.

Part B.) 5 Sets

1.1.1-Power Snatch

(2-3min) x Rest

Haven’t done a lot of Power snatching so this was kinda odd. My sets were with 145,155,165,175 and 180. My last set of 180 I failed on the last 2 attempts. I think I should’ve stayed at 175 cause 180 was a bit tough.

Part C.) 3 Rounds

10-Power Snatch (135lbs)

20-Pull Ups

30-Double Unders

This was a tougher workout then it looked. My arms were still sore from the pull ups from earlier in the week and I’m not good at high rep snatches with 135lbs. I don’t know what it is about that weight but once its over 125lbs I just can’t cycle the weight real fast. My first round was real good but after that they were terrible. My technique was very very poor, I didn’t like this workout at all. I finished in 8:52