Week 5

This week's training was a giant clusterfuck.  Last Sunday, I utilized the bold strategy of going to the beach for a few hours without sunscreen.  What resulted was me looking like a chemical burn victim for quite some time, having to take a sick day on Monday, lots of cold shower, 2 bottles of aloe, a lot of dead skin, and missing two days of training.  I would like to say I learned my lesson, but I do this every two years or so.  I ended up training Wednesday through Saturday and rearranging the schedule a little.  It definitely resulted in some less than optimal training, but hopefully it didn't affect me too much and I will be good to go for next week's testing.  So here is how the week went:

Monday
AMRAP cold showers and aloe application

Tuesday
See Monday

Wednesday (this was Monday's scheduled work)
A. Snatch 10 reps between 90-95% (hit 10 reps in a row at 215 which is barely over 95%)
B. Front Squat 5x2 @23X0 Rest 2 mins b/t sets (did all sets at 315, missed the last rep on the last set)
+
EMOM 20
Even: 2 Squat Clean Thrusters @ 185
Odd: 3 Muscle Ups
(Felt really good, nothing got difficult)
+
3 Minutes of Weighted Plank with 45# plate on back (did this in two sets of 1:30)

Thursday (Tuesday's scheduled work)
A. Deadlift 3,3,2,1,1 (405 for each set)
B. 3RM TnG Power Clean and Push Jerk (missed the last jerk at 220, these need work)
+
12 min Amrap
4 Hang Power Cleans 135#
6 HSPU
8 Toes to Bar
(8 Rounds + 2 reps)

Friday
A. Clean 7x1 (275, 285, 285, 275, 255, 265, 275) felt all over the place. back was fried
B. Dumbbell Row 3x3 each arm Rest 1 min (100lb dumbbell for each set)
+
5 minutes of Squat Clean to OH w/ 165# (24)
4 minutes of KB Swings 70# (65)
3 minutes of Double Unders (165)
2 minutes of burpees (27)
1 minute max cals Airdyne (17)

Saturday
AM
2k run TT (7:51)

PM
A. Back Squat 5 reps every 90 secs x 8 (265#)
B. Weighted Strict CTB Pullups 5x4 Rest 2 mins(25#)
C. Reverse Hyper 4x10 Rest 60 secs (90#)