Workout D

W/U: Snatches and OHSs 45, 50, and 55
Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 180 x 3 x 3
Chin/Dip Ladder 1-5, 1-5, 1-3

Circuit at the top of every 2min 5 times
10 med-ball slams
10 burpees
20 jumping jacks
9:03, AHR 168, Max 182, Min 127, Recover 16 (181-165)

10lbs neck strap 3 x 12 back, left, right, forward, no rest

-180 went up solid, need to concentrate more but didn't need it to make it today.
-Did about the same with the chin/dip ladder as last workout D. Sucks to not make progress but I keep getting better with the weighted chins. My rotate in different grips.
-ICT 8 variation was good. Maybe a little heavy on the burpees after benches and dips but things didn't slow down too much.
-Need to get neck and ab work in the rotation.

Workout C

Squats 95 x 5, 155 x 5, 205 x 3, 225 x 10 x 2, 225 x 8
Chins BW + 20 x 11, 4, 4, 3
Russian Twists 10lbs med-ball 2 x 50

HIM and HAM hip stuff
Deck squat to lunge to downward dog to lunge flowfetish style a few times

-Pussed out on the squats.

Workout B

W/U: Various snatches and OHS with 55lbs
OHP 45 x 5, 95 x 5, 120 x 5 x 3, 140 x 3 x 3
Pendlay Rows 140 x 8 x 3, 155 x 6 x 3
Dips BW + 25 x 16, 10, 7

Circuit A
8 Burpees
16 Lunges
16 Hind Squats
Rest
Circuit B
4 Ring pull-ups
8 Power-overs
Rest

Circuit A three times, immediately followed by Circuit B three times - 8:15
AHR 168, Max 183, Min 127, Recover 21 (182-161)

-Last set with 140 was tough but solid.
-Last set or rows were hard.
-Super pumped on dips, nice improvement
-Circuit was good, work faster next time

Ankles to rings 3 x 5

Workout A

Power Cleans 95 x 3, 115 x 3, 135 x 3, 165 x 5 x 3, 185 x 3 x 3
Deadlifts 245 x 1, 275 x 1, 295 x 5, 315 x 5, 335 x 5
Chin / Dip ladder 1-5, 1-3, 1-2
Run 17:10, AHR 155, Max 163, Min 138, Recover 8 (149-141)

-Power cleans are starting to get heavy and my shit form and lack of explosion off the floor are beginning to show.
-335 was just barely, felt like I had excessive back-rounding. Need to remember to video the top set next time.
-Must have blown my load on the deads since there was no improvement on my ladders. Ladders on workout A are considerably weaker than workout D. Is this due to systemic fatigue or other? hmmm

workout d

W/U: Light snatches and OHSs
Bench 95 x 5, 115 x 5, 135 x 5, 160 x 5 x 3, 180 x 3 x 3
Chin/Dip Ladder 1-5, 1-5, 1-3

Circuit
30sec Burpees (~10)
30sec Rest
30sec 2 16kg Hardstyle™ Swings (~16)
30sec Rest
Repeat x 3

-Bench was no prob go to 165 / 180 next time
-Failed on 3rd ladder, 3rd rung of chins
-30 on/off circuit 5:33, AHR 170, Max 182, Min 128, Recover 11 (182-171) - could have used a 4th circuit. Next try anatomic breathing for swings.

workout c

W/U: Some snatches and OHS with the bar
Squats 95 x 5, 155 x 5, 215 x 10 x 3
Chins BW + 20 x 10, 5 , 4
KTE 3 x 10

-Last two squats were hard
-Chins good, stay with the same weight
-KTEs a bitch

workout b

Press 45 x 5, 95 x 5, 120 x 5 x 3, 135 x 3 x 3
Pendlay rows 135 x 8 x 6
Dips BW + 30lbs x 12, 9, 6

Circuit x 3
10 med ball wood choppers
15 med ball slams
10 burpees
Rinse and repeat
5:50

-Press was hard but went up pretty smooth
-Rows no prob
-Dips were good - go to 35lbs
-Circuit was a real ass kicker, had to pause on last set of burpees - 5:50, AHR 171, Max 188, Min 143, Recover 4 (178-174)

Workout A

Weigh-in 160lbs

Power Cleans 95 x 5, 115 x 5, 135 x 5, 155 x 5 x 3, 175 x 3 x 3
Deadlift 245 x 1, 265 x 1, 285 x 5, 305 x 5, 325 x 5
Chin/Dip ladder 1-5, 1-4, 1-2(3)/1-3 ~6min
Run 10:45min AHR 160

-Power Cleans were easy.
-Deadlifts hard but good, felt like a little back rounding. Film for review.
-Ladders, wtf happened.
-Tried a new route for run - not good.

Workout D

Bench 95 x 5, 115 x 5, 135 x 5, 160 x 5 x 3, 175 x 3 x 3
Chin / Dip ladders BW + 10 x 1-5, 1-4, 1-2(3)/1-3
Circuit 4x
100 rope turns
5 plyo push-ups
15 ball slams
20 lateral jumps over ball
rest 30-60sec
7:21, AHR 168, Max 178, Min 128, Recover 15 (176-161)

-Bench was no prob, go to 180 x 3 x 3.
-Failed trying for the 3rd rung on ladder 3 for chins.
-I like this circuit (ICT 6). Takes around 1:20 to complete without the rest. Add another circuit next time and push harder with the rope.

workout c

Squat 95 x 5, 155 x 5, 205 x 10 x 3
Chins BW+10 x 12, 5, 4, 3 (60-90sec r.i.)
Leg raises 3 x 10 (60-90sec r.i.)
Neck isos

-Taxed that ass. On vacation for the next few days.

workout b

Press 45 x 5, 95 x 5, 120 x 5 x 3 (barely), 140 x 2, 1, 1 (didn't have it)
Pendlay Rows 140 x 6 x 6
Dips BW+25 x 12, 8, 6
Circuit x 4
8 burpees, 8 chinnies, 8 hindu squats, 8 push-ups, rest
6:06, ahr 164, max 175, min 119, recover 15 (174-159)
Side bends 45 x 10 x 3

-140 was too much, drop to 135 and get 3 x 3 before proceeding.
-Rows were no prob.
-Decent circuit. Need to drop the push-ups as they go slow pecs were sufficiently worked already. When there's already pleaty of upper body volume ICT 5 should go like this: burpees, hindu squats, chinnies, lunges. Go to 5 circuits.
-Side bends good. Go to 12 x 3 with same weight.