Jan 21

A. Snatch 1x3 65%, 1x2 70%, 1x2, 75%, 2x1 80%, 2x1 85%, 2x1 87.5%
80#, 85, 90, 95, 100, 105, 110 - added in 1 more set

95# double

110# single, obviously in front of me a bit. Second set was corrected.

B. 2C/1J 2x1 60%, 2x1 65%, 1x1 70%, 2x1 75%, 2x1 80%, 1x1 85%
90,100, 105, 115, 120, 130, then 1 C&J 130

C.    EMOM x 14 Minutes
Odd: Ski Urg x 20 Seconds
Even: Axle Thruster x 8 (tough; but UB)
Complete with 80# axle thrusters

D.    Weighted Box Jump                (tall) x 1.1.1.1 (record height)
did not do - knee feels to unsteady to jump right now

Did a 5 min EMOM with an UB set of Chest to bar butterfly pull ups - between 3-5 reps 

Jan 19

A. PS Lo Blk 1x3 60%, 1x2 65%, 4x1 70%
75#, 80#, 85#
a bit too much elevation in Power Snatch today

B.    Deficit Deadlift                195#    2-3 x 5-8
6, 5, 5 reps, short after all sets

Did not do squats today due to knee irritation
C.    Back Squat                    190# x Max reps
                            Add 5% for as long as you can get 1 rep

Jan 16-18th

Friday Jan 16th
Active recovery
3 sets - 1k Row @ 85%
4:32
4:31
4:25
About 2:30-3 mins rest between sets


Day 2 Saturday Jan 17
A. BTN P J 1x3 60%, 2x2 65%, 2x2 70%, 2x1 75%, 2x1 77.5

B. Cl Med Blk 1x3 60%, 1x2 65%, 1x2 70%, 2x2 75%, 2x2 80%

C.    Sumo Good Morning            100#    3 x 10-12
12, 12,12 short 

D.    1-arm Overhead Carry            55#    3 x 8-10
8,8 both arms short

E.    Supinated C2B PU                Establish a 1RM
30#

Jan 18 Sunday active recovery - went climbing at Rumbling bald but my knee felt worst as day went on so we cut it short

Jan 15

A. 1 hi hang Sn 
1 low Lang Sn
1x2 60%
2x1 65%
2x1 70%
2x1 72.5%
73, 78,88,90- no misses

Right knee has been bothering me since sunday, recovery slow so I did not do the Yoke today and modified box step ups. 

B.   Yoke Walk                    320#    2 x 4-6

C.    Box Step Up- Above Knee            100#    3 x 8-12
Did 45# 3 x 12 reps/leg and was short after all, used CTBs to speed recovery

Jan 14

A. Hip Snatch 2x3 60%, 2x1 65%, 2x1 70%, 2x1 72.5
75, 81.25, 87.5, 90

B. Clean & Jerk Lo Blk 1x2 60%, 2x1 65%, 2x1 70%, 2x1 75%, 2x1 80%, 1x1 85%, 1x1 87.5
90, 97.5, 105, 112.5, 120, 127.5, 131.25

C.    Conventional Good Morning        100# 2-3 x 7-10
10, 10, 10 short after all

D.    Seated Box Jump                (tall) 8 x 1.1.1.1
did not have time for

Jan 12

A. Med Blk P SN - 1x3 60%, 2x2 65%, 2x2 70%, 1x2 75%
Oops I did Lo BLK by mistake
75#, 80, 85, 90

B. Med Blk P CL - 1x3 60%, 2x2 65%, 3x2 70%
90, 100,110

C. Gymnastics EMOM + Fun stuff
Every 90 secs x 6 sets
20 secs DUs
2-3 Muscle ups

then

Every 90 secs x 6 sets
10 Burpees
2-3 Dead hang to Inverted on rings

Jan 11

A. No Hook/No Feet Snatch 1x3 60%, 4x2 70%
75, 85

B. Split Jerk 1x3 60%, 2x2 65%, 2x2 70%, 1x2 75%, 2x1 80%, 2x1 85%
90, 105, 115, 120, 125, 130

C.    Deficit Deadlift                185#    3 x 7-10
8,8,8 short after all sets

D.    Back Squat                    180# x Max reps
                            Add 5% for as long as you can get 3 reps
180#x7
190#x3
200#x1
short after all