Squat m1 w1

W/U:
The usual
W/O:
Hang Snatch 45x3, 75x3, 95x2, 110x2x5
Squat 160x5, 185x5, 210x12
GMs 95x10x5
HLR (90°) 5x6

-Snatches were pretty comfortable for the most part - still pretty easy - just working on stability still.
-Pretty good form throughout with 210 - could have done more but they were turning in to breathing squats.
-GMs were easy go to 105
-HLRs still fuckin hard - will do a set or two of these on bench and press day.

Bench m1 w1

W/U:
Stretching and rope
W/O:
Bench 75x5, 95x5, 125x5, 140x5, 160x12
A1. DB Bench 30x10x1, 12x4 - 58 total
A2. DB Row 30x10x3, 15x2 - 60 total
Neck wrap 10x8x3
Wide-grip chins 8,8,6
JM stuff between sets

-Pretty strong work on the bench - 220 1RM according to the calculator. I don't know how much faith I put in that though.
-Do at least 60 total on the DB Benches and 70 total on Rows - Rows are beyond easy.
-Neck work was easy as well - go to 4x8, then 5x8, then 3x10 etc.
-Wanted another set of 8 for chins but the set was getting slow.

Sprints

Stretching
3min jog
6 hills sprints - a little over a minute between
20min walk

Foam rolling and JM later

Post-shit / pre-breakfast weigh-in: 158lbs wtf?

Deadlift m1 w1

W/U:
Stretching and rope
W/O:
Cleans 75x3, 125x2, 155x2x5
Deadlift 205x1, 235x5, 260x5, 295x10
KB Step-ups 2x16kgx8,6x3
HLR(90°) 5x6

-Starting to feel like there's something on the bar coming out of the hole with cleans
-295x10 equates to a 390 1RM - not bad
-Go to 30 total reps for step-ups
-Stay with 30 reps on HLR

Press m1 w1

W/U:
Same ole
W/O:
Press 55x5, 70x5, 90x5, 105x5, 115x10
A1. Chin-ups 8,6,5,5,5
A2. Dips 5,10,8,8,8
Neck raises 16kgx10x3

-115x10 aint bad - a few reps left in the tank fo sho
-Chins and dips seemed hard after the presses - go to 5x6 for chins and 5x8 for dips, then build from there
-16kg is too much on this go to 25lbs

Sprints

Lower body stretches
2min Jog
5 hill sprints 2-3min rests - roughly 60m and 30 degree incline
10min walk

Later:
Foam rolling - lower body
Maxwell Daily Dozen

Backoff - Bench

W/U:
Standard but forgot to stretch before jumping rope - 10min
W/O:
Bench 75x5, 95x5, 115x5
DB Bench 30x8x5
DB Row 30x5x5
24min

Later:
Pull-ups 3x6

-Asst. work in the 10-20rep range will be interesting.

Sprints

Calf, Ham, and lunge stretching
Jog for a few minutes
4 Hill Sprints - first 2 easy, last 2 all out
Walk for a few

Backoff - Squat

Usual warm up plus calf stretching - a little sore
Hang Snatch 45x3, 75x3, 105x1x5
Squat 100x5, 125x5, 150x5
Good Mornings 45x5, 55x5, 65x5, 75x5, 90x5
Hanging Leg Raises (90°) 5x5

-Total time 54min
-Snatch was feeling good
-GMs were fuckin easy. Will slowly build up but there seems to be a ton more weight to be added. A little tight in my right ham doing these - will foam roll this evening
-HLRs were straight sorry - the damned cross bar hits my back when doing these. Gotta start somewhere.

Press - Backoff

Same warm up as last time - takes about 10min
Press 55x5, 70x5, 85x5 - 10min or so
A1. Chins 5x5
A2. Dips 5x8 - 10min total
Neck Isos
Rope 5min easy with sets of 3 double unders mixed in
Total time 38min

Hip and shoulder JM, calf stretching
Maxwell Daily Dozen

-Chins and dips were easy but its possibly more than I want to be doing for back off work, we'll see after a cycle.

Backoff - Deads

W/U:
3x10sec hamstrings, hip flexor, shoulder stretches
Rope 100 double, 50 left, 50 right, 100 alternating, 50 high knees, 100 double
W/O:
Clean 60x3, 75x3, 85x1, 145x1x5
Deads 140x5, 175x5, 210x5
Chins 5,10,5,5,5 - 30 total

-Been beating myself with school work the past two days. Decided to take a back off week then I'm going to use the 5/3/1 progression for the heavy stuff.
-Felt like shit and didn't feel like working out today. As usual I feel much better now.

Stuff

Followed along with a yoga tv show for a half hour.
Maxwell Daily Dozen and some other JM throughout the day.

Weights n stuff

shoulder and hip JM
HSn 45x2, 75x2, 95x2, 105x2x5
Bench 95x5, 135x3, 175x3, 185x5x3

circuit x4
10 med ball woodchoppers
15 med ball slams
10 burpees
rest
7:12 AHR 168, Max 182, Min 113, Recover 11 (182-171)

FCT 90x6x3

more shoulder and hip JM while cooling down.

-Snatches were pretty solid 110 next
-Benches went up pretty smooth but slow. Repeat.
-ICT 2 was about the same as last time, accept I did an extra round.

Sprints

4 x 50m
4 x 50m uphill
Neck Isos

Weights

HC 95x3, C+HC 135, 145x4
Sq 155x3, 205x3, 235x5x3
LCCJ 12, 8 ~4min
Abwheel standing to about 4.5" out 3x5

-Cleans no prob, either go to 155 or do 3 position cleans
-I guess I'm happy with the squats. Trying to remember all the cues while doing them is hard. No significant GMing out of the hole so go up to 240 or do some progressive loading.
-Wanted to go for 30reps in the LCCJ - Hah! Do 20 next time if its after a workout.
-Measure the abwheel next time and go for 5" out.

Weights

HSn 45x3, 75x3x2, 95x2, 100x2x6
Bench 95x5, 135x5, 170x5, 180x5x3
P-Row 165x6x3

Circuit:
Pull-ups 15, 10, 5
2x16kg swings 15, 12, 9
Dips 15, 12, 9
7.5 minutes - no kipping

-Got a little wobbly with 75 so I did another set. The rest was pretty solid - go to 105
-Mis-loaded 170 on first work set, 180 went up smooth - go to 185
-Rows were no prob - do more sets/reps next time if no pull-ups are planned.
-Not strong enough on pull-ups to go 15, 12, 9 - possibly move to 12, 9, 6. Move to 24kg KBs too.

Sprints

2min jog
4 20-30sec sprints followed by 1-2min recovery

Chill

Maxwell Daily Dozen
40min walk
Neck Isos

Weights

Hang Clean 45x3, 95x3
Clean + 2 HC 135x5
Deadlift 245x3, 265x5, 295x5, 325x5
Bench 95x3, 115x3, 175x5x3
OHS 95x5x3
1:05

-Cleans were pretty solid - work on receiving the bar on shoulders
-Deadlift was solid but 325 felt harder than it should. I doing this without another big lift work up with sets of 3 then finish with 5 or 3 ME style.
-Bench was solid go to 180.
-OHS were easy but my wrists were hatin it.
-Intended to jumprope afterwards but my Buddy Lee busted.

Ross GPP

Maxwell Daily Dozen

20sec of each 5x
Burpees
Jumping Jacks
Split Jumps - went to lunges after 3rd round
Burpees
JJs
Mountain Climbers
Rest

Band dislocates, Hip JM, Hip flexor stretches

Pull-ups 3x6

Mow lawn

-GPP 2 adaptation was more taxing than planned. Legs were pretty well burnt. Use lunges instead of split jumps, and remember to rest 30sec instead of 20. 11:01, AHR 162, Max 177, Min 93, Recover 9 170-161.

Weights

2min rope
Hang Snatch 45x3, 75x3, 95x2x5
Bench 95x5, 135x5, 170x5x3
F'd around with some dragon flags

-Snatches were pretty solid go to 100
-Bench was solid and smooth go to 175
-Flags are interesting, I have a ways to go.

Workout A - 1

Squat 95, 155, 185 x 5, 225 x 5 x 3
WCU 16kg x 8, 5, 4
LCCJ - attempted 5min @ 4rpm but failed miserably
Neck harness 16kg x 10 x 3

-Pretty good form on the squats go up to 230
-Lats were still sore from the other day 16kg seems like a good weight
-LCCJ sucked. Just go for 5min a few times then fuck with rpm.
-53min overall - kinda long, Squats took 22min total including w/u and setup - drop the 95lbs warm up set