A ) 5 Sets x 1 Snatch Pull + 1 Snatch @ 80-85%

 205 - 215 - 220 - 225 - 215

B) 3 Heavy Sets 1 Front Squat + 1 Jerk
265 - 275 - 285 

C) EMOM - Complete 2 Back Squats @ 85% x 6 Minutes
275x2x6

D) 21 - 15 - 9
Overhead Squat (135)/Pull-Ups
(3:49)

Saturday 1/26/13:

Strength:

A) Box Squats (12'') + 50lbs Chains
5 Sets of 5

B) Back Squat + 50lbs Chains
5 Sets of 5

C) Press - 5 Sets of 5

D) 100 Push-Ups

Results

A) 145x5 - 175x5 - 195x5 - 205x5x2

B)  145x5 - 175x5 - 195x5 - 205x5x2

C) 95x5 - 115x5 - 125x5 - 135x5 - 145x4

D) 4:32 

Sunday 1/27/13

A) Pause Below the Knee Snatch
7 Sets of 1

B) Power Clean Doubles

C) E30S x 5 Minutes 1 Power Clean @ 225

D) Clean Pulls
3 Sets of 3

Results:

A) 195 - 205 - 210 - 215 - 220 - 210 - 215 

B) 215 - 220 - 225 - 225 - 230 - 230 - 235 

C) Complete

D) 275 - 285 - 295 

Monday 1/28/19:

A) Work to a Heavy Front Squat Single

B) Work to a Heavy Front Squat Triple

C) Every 45 Seconds Complete 5 C2B Pull-Ups (work on skill and efficiency)

Conditioning:

40 Back Squat @ 135
30 Pull-Ups
20 Push Jerk @ 135
40 Front Squat @ 95
30 Pull-Ups
20 Push Jerk @ 95

Results: 

A) 295 - No knee pain, gotta really focus on form and foot/knee position - Need to come up more vertical no hip drive, this isnt a lowbar back squat silly Connor

B) 275 - No knee pain, get more vertical on the drive up

C) Complete, feeling better than last week

Conditioning:
9:22 - Felts good, movements felt solid, knee didnt hurt, just have to continually focus on making sure everything is moving well

Strength:

A) Snatch: 7 Sets of 1

B) Clean: 7 Sets of 1

C) Snatch Grip Straight Leg Deadlift: 4 Sets of 15 (Across)

Skill/Conditioning:

EMOM x 10 Minutes
Complete:
3 Power Cleans @ 165
3 Front Squats @ 165
3 Push Jerks @ 165

- Rest 5 Minutes

25 - 20 - 15 - 10 - 5
Wallballs
C2B Pull-Ups

Results:

A) 205 - 210 - 215 - 220 - 210 - 210 - 215

B) 230 - 230 - 235 - 235 - 240 - 235 - 240

C) 135x15x4

EMOM: Complete - Each round look about 28 seconds
Couplet: 7:05 - C2B were super shitty couldnt string them together for my life. 

First full day without any knee pain in 4 months, its tough because I have to really actively think about my knee, foot and body position instead of the weight especially in the clean but I was happy to get all that work in and have no issues. Time to get this OPEN shit in gear 

Strength:

A) Back Squat 5 sets of 5

B) Bench 5 Sets of 5

C) Bent Over Row 5 Sets of 5

Skill

EMOM x 20 Minutes
Even: 8-12 HSPU
Odd: 4 Muscle Ups

Conditioning:

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters @ 95lbs
T2B


Results:

A) 140x5/170x5/205x5/240x5/275x5

B) 110x5/135x5/165x5/195x5/215x5

C) 115x5/135x5/145x5/155x5/165x5

Skill:

HSPU: 12 - 12 - 12 - 10 - 10 - 10 -8 - 9 - 10 - 10 
Muscle Ups: 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 

Conditioning:

10:26

Still having some knee pain when I squat, trying to rebuild it per some instrutions from my PT. On the bright side HSPU and Muscle Ups felt great, super easy and smooth. Just got burnt out on the HSPU. 

Went to the PT in the afternoon and felt really good so went and got a conditioning workout in this evening, felt good, got alittle winded but was happy - T2B arent up to where i would like them to be but onward and upward! 

Finally got my knee looked at and got some work done on it by a PT. Got a lot of things cleaned up and I am finally feeling better than I have in 4 months, limited pain and can actually move and load my legs with some weight without thinking my IT band or lateral quad was going to get ripped apart. Taking the rest of the week to get my body and mind in the right place. This has been the most optimistic I have been since my pre-regional training last year. It may be a little too late for this year to really give myself a chance but I will get myself in gear for the next month!

Strength:

A) 5 Sets - 2 Push Press + 1 Jerk

B) 5 Sets - 1 Jerk

C) 5 x 8 Snatch Grip Bent Over Row (Across)

D) 5 x 12 Bent Over DB Fly (Across)

Conditioning:

Push Jerk @ 185: 10 - 8 - 6 - 4 - 2
Pull-ups: 20 - 18 - 16 - 14 - 12

Results:

A) 195 - 205 - 205 - 210 - 215

B) 225 - 245 - 265 - 275 - 285 

C) Completed @ 105 

D) Completed w/15lb DBs

Conditioning:

4:55 - All PJ were unbroken and went unbroken until 14 on the pull ups 

*Felts ok, I have just felt super weak everyday. Sleep has been really limited and stress has been at an all time high which I am sure are effecting training. Maybe cutting back on volume will help and getting the carbs up. Will see where we are at in a month and a half

Strength:

A) Every 45 Seconds Complete 3 TnG Power Snatches x 9 Sets

B) 5 Sets of 1 Power Clean + 1 Clean

C) EMOM x 12 Minnutes Complete 1 FS

Conditioning:

5 Rounds:
10 Thrusters
10 Burpees

Results:

A) Complete
135x3x3 - 155x3x3 - 165x3x3 - 175x3x3 
*Back was pretty tight after yesterday so this was pretty tough but felt good to get touches - actually helped warm my legs up for part B

B) 215 - 225 - 235 - 240 - 245 - 250(F Clean) 
* Got under 250 just got buried, legs and back were pretty tired but I was just happy that my legs were feeling better

C) Started @ 225 and increased by 5# per set
225 - 230 - 235 - 240 -245 - 250 - 255 - 260 - 265 - 270 - 275 - 280

Conditioning:

6:12 - Thrusters were unbroken which was my only goal, pushed pretty hard for where I am at right now so no complaints just have to keep on my mobility on hips/legs