July. 17th

Week 4 / Day 6

A. Back Squat @30x1, 3-4 reps x 5 sets, rest 3mins
255(4), 265(4), 275(4), 285(4), 295(3)
B. High Hang Power Clean . Above Knee Hang Power Clean . Below Knee Hang Power Clean, 1.1.1- build to a max set, no dropping bar b/t reps
Got up to 235#'s
C. 3 Kipping HSPU to 10" Depth per min for 10mins
3 x 3 reps, 4 x 2 reps, 3 x 1 rep
D. 10 Strict Knee to Elbows x 7 sets, rest as needed
Completed All Unbroken

Jan. 2nd

Week 13 / Day 3

A. OHS @ Snatch 1RM (225#'s), 1 rep every 2mins for 12mins
Completed
B1. Below Knee Hang Power Clean, 3-3-2-2-1-1, rest 2mins- 80-90% effort pet set- no dropping bar
(275#'s) 220, 220, 234, 234, 247.5, 247.5
B2. Kipping HSPU to Extra Depth, 4-8 reps x 6 sets, rest 2mins- hand on plates
(6") 8 reps, (7") 7 reps, (8") 5 reps, 4 reps (7") 5 reps, 5 reps
C. On the minute Muscle-ups (+1 per min)- no false grip
Score: 6 Rds + 5 reps

Notes:

- Stoked about Part A, 225 used to be a pretty tough OHS, to hit it six times in a row, I'm jacked about that.
- First time doing Below the Knee Hang Power Clean, felt good.
- I'm pretty pleased with the depth I was getting to on the HSPU.
- For the MU's I decided to go with No False Grip, obviously it requires more of a kip and I can't get a huge leg swing in my garage. I might've been able to get a better score if I started doing singles around round 4 but I wanted to focus on getting multiple reps till failure.