Conditioning:
30 Rounds
5 x Air Squat
3 x Hand Release Push Up
1 x Squat Clean (115#)

(14 mins 58 secs)

So that turned out to be a decent amount of work.

Conditioning:
5 Minutes EMOM
9 x Push Press
12 x Deadlift
15 x Singles

then

17 Minutes ARAP
50 Burpees
30 Wall Balls
40 Burpees
30 Wall Balss
and so on

Only made it through the second round of burpees apparently my stamina sucks and the whole buy in sold me out.  Anyways on to the next one.

Strength:
10 Minute EMOM
Odd Minute:
5 x Floor Press 155#
Even Minute:
5 x Deadlift 225#

Well today sucked so I'm going to erase it from my mind, rest my body, and focus on tomorrow.

Strength:
15 Minutes EMOM
C&J (165#)

Practice:
5 Minutes EMOM
10 x Wall Balss

Skill:
Chest 2 Bar Pull Ups
Double Unders

So relatively easy day.  The C&Js were definitely on the heavier side for me but felt good.

Conditioning:
20 EMOM
Odd Minute: 10 x Burpees
Even Minute: 10 x KB Swings

So some good and some bad today. The bad is that this was pretty taxing, legs are a little sore and this got my heart rate pumping.  The good news is that I was able to do almost all the burpees within 30 seconds and all the KB swings within 20 seconds so the movement efficiency is increasing from the 35 seconds and 25 seconds it has taken me in the past.

Strength:
Find Front Squat 5RM
135 - 155 - 175 - 185(PR)

Conditioning:
9 - 6 - 3
Squat Cleans (125#)
Wall Climbs
(9 minutes)

Strength:
Bench Press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 195 - 135

Strength:

Back Squat 5 - 5 - 5 - 5 

185 - 185 - 185 - 185 - 185

Push Jerk 3 - 3 - 3 - 3 - 1 - 1 - 1

115 - 125 - 135 - 155 - 165 - 175 - 185(f)

So relatively easy day, I feel 185 is going down soon, just not today.  I had it up far enough but didn't drive down at all which left me trying to press it out which just wasn't going to happen.  The gym was closing down so decided to relax go home study and get ready for my test.  200# clean and jerk I'm coming for you.

Strength:
Complex:
1 x Dead lift
1 x Low Hang Squat Clean (3 second pause)
1 x Vertical High Hang Squat Clean (I may not have been that vertical)
(95 - 115 - 135 -155(f) - 155(f) - 155(f) - 155)

Conditioning:

150 Killer Ropes
20 Hand Stand Push Ups
40 Pull Ups

10 Minutes

The workout was not that hard on paper but the volume of the last four days has caught up to me, so we will just call this good.  Jump roping was very difficult and hand stand push ups were kind of difficult.  The good news is that I think I got butterfly pull ups, I hit ten in a row and they felt fluid.  Also the ease at which I can squat clean 155# is much better its been a while but I remember when that a 1RM.

Conditioning:
Omar
10 x Thruster (95#)
15 x Bar Hop Burpees
20 x Thruster (95#)
25 x Bar Hop Burpees
30 x Thruster (95#)
35 x Bar Hop Burpees

(19 mins 52 secs)

Well some very poor dietary decisions and tired legs contributed to this being one of the worst workouts in a while.  Just going to move past this and enjoy the fact that tomorrow is another day.

Strength:
Weighted Chin Ups 5 - 5 - 4 - 2 - 1 - 1 - 2 - 10
(0 - 26 - 35 - 55 - 70 - 85(f) - 85(f) - 70 - 0)

Very closte to getting 85# was just an inch away from getting my chin over the bar each time.  While not confident we are going to say 70# is a 2RM PR.

Strength:
Front Squat 5 - 5 - 5 - 5 - 5 (135#)
 With 4 second delay going down and 2 second hold at the bottom before popping up.  This was BRUTAL.  Seriously!

then

Skill:
12 Minute
Odd Minute: Push Press x 5 (115#)
Even Minute: Double Under practice


Just some overhead work to keep my form solid and double under practice to move me towards being able to link them.  Good news is that I'm past singles and into censecutive double unders, even put three together once.  Going to keep working on these.

Conditioning:
Fran
21-15-9
Thruster (95#)
Pull Ups

So only got 63 reps before 6 minute time limit.  My legs were fried today from Wednesday's workout and after the first 21 reps on thrusters the lactic acid in my legs had me imobile.  Good news is I appear to be over my sickness.  So I've got that going for me.

Conditioning:
9 Min. EMOM
Min. A - 15 Shuttle Sprints
Min. B - 10 Box Jumps (24 inch)
Min. C - 14 Russian KB Swings (53#)

1 Min. Rest

20 Min. EMOM.
Min. A - 3 x Burpee C2B Pull Ups
Min. B - 5 x Back Squat (155#)

Was supposed to be 10 back squats but after the second round that was nixed for five.  Good workout either way considering I'm recovering from being sick still.  Also modified the workout by taking a few reps off sprint and box jumps and not doing competition style KB swings.  Thinking scaling will be my friend this next week.



Strength:
5 Rounds
5 x Bench Press (115#)
then
5 Rounds
5 x Bench Press (145#)
then
5 Rounds
5 x Bench Press (155#)

A bit of double under practice and fiftee knees to elbows for good measure thrown in.  Going to try and do two a days on Monday, Wednesday, and Friday with conditioning early and strength/endurance during open gym. Throw in some rest days on Tuesday or Thursday along with Saturday.  Well see how disciplined I can stay with this.

Strength:
Squat Snatch 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
75 - 75 - 95 - 95 - 105 - 105 - 115 - 115

Conditioning:
20 Minutes EMOM
1 x Squat Snatch (100#)

Strength:
Deadlift 5 - 5 - 5 - 4 - 2 - 2 - 5
225 - 245 - 265 - 275 - 285 - 295(1) - 225

Skill:
Wall Balls
5 x 10

Tried to do 10 every minute for five minutes.

Don't know for sure but according to my records 285 for two reps and 275 for four reps are PRs.

Strength:
Front Squat 3 - 3 - 3 - 3 - 3
135 - 155 - 175 - 185 - 195(PR) - 200(1)

Conditioning:
5 Minuntes EMOM
3 x Bear Complex
(Finished @ 105#)
then
5 Minutes Bear Complex AMRAP
(11 Rounds @ 105#)

Bear Complex
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Back Thruster

Skill
20 Minutes EMOM
Odd Minute 5 x Power Clean (115#)
Even Minute 5 x Floor Press (155#)

So after two hours of jump rope practice and a workout at the end the legs have the same feeling as playing full court basketball for the first time in a while.  Great experience and good tips, now I just need to focus on shoulders back, arms tight, hands forward, wrists out, and not jumping backward and practice for countless hours and I should improve :).  Serisously though the lesson was solid I just needed practice, practice, and more practice.