Strength: 

A) 7x1 1 Power Clean + 1 Full Clean (reps do not have to be unbroken)

B) 7x1 1 Clean Deadlift + 1 Clean from above the knee

Conditioning: 

10 Minute AMRAP

5 Muscle Ups

10 T2B

20 S2O @ 75

50 Double Unders

Results:

Strength 

A) 165/185/195/205/225/235/245

B) 135/155/185/205/225/235/240

Conditioning:

4 Rounds 

- Focusing right now on getting stronger and not so much on my conditioning so trying to keep the conditioning below 12 minutes and the volume on my strength stuff high

Strength

A) Work to a heavy triple HBBS

B) 7x2 (1 Snatch Deadlift + 1Snatch below the knee) = 1 rep

Conditioning

Fran "Plus"
21-15-9
Thrusters @ 115
C2B Pull-Ups

Results:

A) Worked up to 295x3 and 315x2 - legs were pretty tired from yesterday but feels good to get back into lifting heavier

B) 125/155/175/195/200/200/200 - wanted 1 more set but I was catching it forward so cut it early

Conditioning:

5:09 - shit got hard

A.M Strength

A) Work up to a heavy front squat for a triple

B) Work to a Heavy 3-pos Power Snatch

C) Work to a Heavy 1 Power Clean + 1 Hang Power Clean

D) 4 x 5 Back Squat @ 70% 1RM

Conditioning:

21-15-9
OHS @ 135
T2B


Results:

A) 275 - Felt good considering my back still is a bit touchy

B) 180 PR

C) 235 PR - Super Ugly Hang Clean

D) Completed @ 245


Conditioning:


4:33 - All UB except the last T2B


* I am happy that my back was usable still a bit sore but much much better

I have been battling a sprained back muscle the last week so I took some time off to hopefully get it recovered, I am going to hopefully be back at it tomorrow and slowly get back into it. This has been a pretty unproductive last month so I really want to get ramped up again. Seeing all these videos of fellow regional competitors improving so much is mildly depressing. No one to blame but myself. Back to the grind - 2013 Games training

Still battling a bad back but first day back and trying to do alot of mobility and get into a set schedule

A) Front Sqaut x5 @ 65%/70%/75%/80%/85%

B) EMOM x 10 min @ 2 Power Cleans + 5 HSPU

C) Back Squat 3x5 @ 65%

Resutls:

A) 5 x @ 185/205/230/245/255

B) All HSPU complete
Cleans - 205/210/15/220/225/230/235/240/225/225

C)  Completed @ 255

A) 10x2 Hang Snatch From Hips

B) 10x2 3 Pos Snatch Deadlift

C) JT

D) 5x3 Wt'd Pronated Pull ups

Results:

A) 70/72/74/77/79/80/80/80/80/80/82

B) 100/100/105/110/110/115/115/115/115/115

C) 8:05

D) 45/45/55/65

*All results in KG, my lower back as been in alot of pain going to see PT today

Final Moving Day was yesterday so back to training, hopefully will be alittle more consistent...

A) Work to a Heavy Single Power Clean

B) 5x1 @ 90%

C) 5x3 Pause Squats (3 seconds)

D) HBBS 3x5 @ 75% 2x5 @ 80%

E) 5x3 Push Press

F) Conditioning:
10 Rounds (all reps must be unbroken)
3 TnG Clean and Jerks  @ 135
3 Muscle Ups

Results:

A) 255

B) Complete @ 230

C) 175/185/205/225/235 *should have gone heavier....

D) 3x5 @ 255 1x5 @ 265 1x5 # 270

E) 135/155/175/185/205

F) All unbroken No missed reps in 9:45