Monday
A) Back Squat 12, 10, 8, 8 @ 30X1 rest 2:30 min
12- 95
10- 105
8- 115
8-125 (had to rack at 5, then go right back to it, legs got really shakey haha)
B1) DH Pull ups with lightest band x max set + 2 negatives (no band) @ 31X1 x 4 sets rest 90s
1. 7
2. 7 (7th not pretty)
3.6 (6th not pretty)
4. 5
B2) 15 GHD Situps @ 10X1 x 4 sets rest 90s
C) 15 UB WB x 5 sets rest 60s
1. :31
2. 2:00
3. 3:31
4. 5:00
5. 6:28
– Touche asshole.
 
Tuesday
A) Clean & Jerk – 3 reps x 5 sets rest 90sec (~70-80%)
1. 90 2. 95 3. 100 4. 100 5. 100
B) Clean pull – 4reps @ 21X1 x 4 sets
1. 135 2. 140 3. 145 4. 150 5. 155
 
C) 250m row x 6 rest 90s
1. 0:58.9
2. 0:59.9
3. 0:59.6
4. 1:00.1
5. 1:01.3
6. 1:01.1
 
– Did not feel well at all today, about threw up on the rows. no really.
 
Wednesday
– Sick. I really wanted to do this one however, can I do as a extra credit/because I am crazy WOD this week?
 
Friday
A) Clean Grip Deadlift @ 21X1 5-5-5-3-3 rest 3 min
 5- 165
5-170
5-175
3-180
3-185
A2)  Close Grip Bench Press @ 20X1 10-10-8-8-6 rest 2min
 10-55
10-60
8-65
8-70
6-75
B) Row Sprints
1k row x 3 rest 2:30
1. 4:26.1
2. 4:33.8
3. 4:32.1
– Felt weak on the deadlifts, rowing sucked. last row was the hardest row so far. 
 
Saturday
A) Hang snatch (position #2) – 75% x 2 reps x 5 sets rest 90s
45.50.55.60.65.70
 
B) Hang clean (below knee) – 75% x 2 reps x 5 sets rest 90s
85.90.95.95.100
 
C) Heaving snatch balance – 4 reps x 3 sets (FORM!!)
70.75.70
– form went down so I deloaded.
 
D) 4 sets max DH Pull Ups @ 31X1 rest 2 min
.75 – 1 – 1 – 2 (crowd goes wild!!)
 
7 min AMRAP Ladder
1 Thruster (95#)
1 DH Pull Up
2 Thruster
2 DH Pull Up
3-3, 4-4, 5-5, etc
 
– I got up to 4 thrusters and 1 dead hang pull ups. Thruster weight did not feel heavy at all this time (odd, i know) they took me no time to do, althought i thrusted up then dropped from the top every time. Dead hangs took awhile, arms where shot, very suprised on how many I could achieve. 🙂 Progress.