07/13/2017

Power clean: build to a tough single w/ a :02 pause in the cause before
standing up. Max 7 reps.  (85, 90, 90, 95, 100, 105, 105#)

Split jerk from boxes 3 x 1.1.1 rest :10/2:00 (85, 95, 105# no Jerk blocks)

10:00 gymnastics work: focus on weaknesses in both pushing and pulling;
short sections of 2-3 minutes (TTB) (WB) focus on identifying
inefficiencies. (HSPU - worked on Kipping and speed, TTB)

Then
for 16 minutes, begin a set every 4 minutes. 
10 burpee box jump overs, 10 1-arm DB thrusters #30) (5 L, 5 R), 10 TTB, 10
ring dips, 20 DU's 
I did not do the Ring Dips, only had :30 rest between rounds. This was tough but happy because was able to string double Unders together for the first time in a long time. 

06/09/2017

4 x 2 Split Jerk rest 2:00. Moderate weight, focus on speed under the bar (85, 95#)
3 x :30 Ring Dips rest :90 - worked on holding on the top for :30.
8:00 @ 85%
10 reps pushing - HSPU
10 reps pulling -Pull ups
10 reps jumping - Box Jump Overs
Tired today HSPU challenged me.