Ok so i've been really lazy on posting recently, this is due to a multitude of reasons but after a few messages asking where my posts have gone i'm back to it!

Monday

Strength

Floor press, build to max
- 60, 70, 80, 90, 100, 102.5kg PB

Accessory

EMOM x10
Even - 5 strict weight ring dips @10kg
Odd - 12 pendlay row @50kg
- Complete, heavier on both movements next week

Conditioning

AMRAP 10 minutes
200m run
10 handstand push up
5 power clean @80kg

- 5+100m run, all unbroken but felt slow on the runs.

Tuesday

1 mile sled drag for time @60kg
- 41:29, the long steady incline made this very intresting.
+
EMOM x30
0 to 10 minutes
Even - 10 cal row
Odd - 12 unbroken pull ups

10 to 20 minutes
Even - 10 cal skierg
Odd - 12 burpees

20 - 30 minutes
Even - 10 cal row
Odd - 15 ball slams @32kg

Getting Hench on the Bench

A. Front squat, build to max
- 60(5), 80(3), 100, 120, 125, 130, 135, 140x

B. Snatch balance, build to a tough triple
- 40, 60, 70, 80. Only every done these once or twice before, 80kg for a triple is a default PB.

C. Power clean and split jerk cluster, 1.1 @90kg x 4 sets - 2 minutes rest
- Complete.

D1. CGBP @20X1, 2 reps x 5 sets - 2 minutes rest
- 85, 87.5, 90, 92.5, 95 PB, 97.5x(1) PB. 

D2. Pendlay row @22X0, 2-3 reps x 5 sets - 2 minutes rest
- 72.5(3), 75(3), 77.5(3), 80(3), 82.5(3)

E. 4 minute AMRAP push ups - hands shoulder width
- 74 reps. Started with a set of 25 then 5's to 60 and finished with 2's.

Strength Session

A. Front squat @22X1, build to a challenging single - full pause in full  depth
- 60(5), 80(3), 100, 110, 120, 125

B. Snatch, 1 rep @ 85% per minute for 8 minutes
- 82kg, no misses. Every rep felt really fast, would have fancied my chances for a 100kg snatch tonight!

C. C&J, 1 rep @85% every 90s for 9 minutes
- 103kg, no misses. Cleans felt strong but the jerks were off again, pressed a couple out but i think its more timing than anything else. 

D1. CGBP @20x1, 3-5 reps x 5 sets, 2 minutes rest
- 70(5), 72.5(5), 75(5), 77.5(5), 80(5). Started too light, should have had my first set at 75-80kg

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 minute rest
- 70(5), 72.5(5), 72.5(4), 70(5), 70(4). Think i got the loading just right with these. The reps of 4 were actually 5's but the 5th rep used a bit of a cheat or didn't hit the tempo.

E. 50 strict ring dips in as few sets as possible, 1 minute rest between efforts
- 16, 26, 33, 38, 43, 48, 50 (16, 10, 7, 5, 5, 5, 2). 

Strength Session

A. Front squat @20X1, 2-2-2-2, all tough sets, 5 min rest
-110, 115, 120, 122.5. Tough? Yes, very.

B. Snatch, 1 rep @82.5% per minute for 10 minutes
- 80kg, no misses.

C. C&J,  1 rep @82.5% every 90s for 12 minutes
- 100kg, no misses but the jerks felt horrendous. 100kg used to feel easy for a triple today it was tough for a single!

D1. Weighted ring dip @20X0, 3-5 reps x 5 sets, 2 min rest
- 10(5)x2, 12(5)x2, 16(5)

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 min rest
- 60(5), 65(5), 70(5)x3

E. 30 CGBP @70kg @20X0 in as few sets as possible, 1 minute rest between efforts
- 9, 5, 4, 3, 3, 3, 3. Chest like Jordan after this one!

Team UK Training

A. Front squat @33X1 3-3-3, 5 min rest - all tough sets
- 80, 90, 100. Tough tempo, should have probably started at 90kg.

B. Snatch, 1 rep @80% per min for 10 minutes
- 77.5kg, missed the first rep but made it up within the minute, rest of the reps felt solid.

C. C&J, 1 rep @80% every 90s for 12 minutes
- 97.5kg, no misses but the jerks felt tough today.

D1. CGBP @20X1, 4-6 reps x 5 sets, 2 min rest
- 60(6), 65(6), 70(6), 75(6), 75(6)

D2. Pendlay rows @22X0, 4-5 reps x 5 sets, 2 min rest
- 40(5), 50(5)x4, kept it light to stick with the tempo, any heavier and i'd have struggled with the 2 second pause at the chest.

Team UK Training 

30 minute window:
30 C&J @85kg
then
3 rounds
400m run
30 box jumps @24"
30 wall balls @9kg
then 
AMRAP
3 bar muscle ups
5 HSPU
7 alternating KB snatch @24"
- 6 rounds, finished heavy grace in just under 7 minutes. Runs felt slow but box jumps were quick, broke the wall balls 30, 20-10, 15-10-5. Unbroken on the AMRAP but slow transitions between exercises.

Gator

Strict Press - 5rmx3x5, refer to 12/12/12 for 5rm
55kg

Pendlay Row - 5rmx3x5, refer to 12/12/12 for 5rm
75kg

Conditioning
Gator
8RFT:
5 Front squat - 85kg
26 Ring push ups

19:40 Rxd

Got a chest like Katie Price after that!

Strength and Rankel

Strict Press - Establish 5rm then 90%x5x2
30
40
50
55
57.5 PB

52x5x2

Pendlay Row - Heavy 5 then 90%x5x2
40
60
70
75

67.5x5x2

Conditioning
Rankel
AMRAP 20 minutes
6 Deadlift - 102.5kg
7 Burpee pull ups
10 KB swings - 32kg
Run 200m

7+8 Rxd

Everything unbroken but runs were slow.

Strength & Bodyweight AMRAP

Strength

3 Rounds:
a) 15 Poor Man's Reverse Hyper - rest 60s
red band

b) 8 dumbbell press - rest 60s
15
20x2

c) 10 split squats - rest 60s
40x3

Conditioning

AMRAP 12 minutes:
12 true pushups
12 toes-to-bar
50 double unders

6 + 12 Rxd

Double unders unbroken

Strength

Pendlay Row 5x5
60x2
65x2
70x2

Clean & Jerks, Squats and AMRAP

BB Gymnastics - Clean & Jerk Focus
Clean and Jerk: - 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

80
92.5
105
110
92.5

Pendlay Row - 3x5
60x3

Strength
Back Squat - 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90%
112
120
126

Conditioning
AMRAP 15
5 HSPU - 3" deficit
10 T2B
25 Double unders

10+12 Rxd

Unbroken through to the last round of double unders.