Power Snatch + Snatch Balance and Rowing Intervals

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) Burgener warm up
B.) 1x5 Power snatch @ 45lbs
C.) 1x2 Power clean @ 135lbs

Work
A.) 3x5 Power snatch w/eccentric lower
B.) 3x3 Snatch balance
C.) 2x15 Bent over barbell row
D.) 10min row - :20 @ 90%/:40 @ 50%

Results
A.) 135lbs/135lbs/135lbs
B.) 135lbs/135lbs/135lbs
C.) 135lbs
D.) 2200m

Evening

Work
A.) -

Results
A.) -

Notes:
Another good session. Feeling the difference in my low back and hips. Things are starting to come together.

Power Cleans + Good Mornings and Running

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x5 Power clean @ 135lbs
B.) 1x3 Power clean @ 185lbs

Work
A.) 3x5 Power clean
B.) 3x15 BB Good mornings + 2min run b/t sets

Results
A.) 205lbs/205lbs/205lbs
B.) 135lbs/135lbs/135lbs

Evening

Work
A.) -

Results
A.) -

Notes:
Good, simple session. Feeling it in my back after having to lower the deadlifting down on the eccentric from the pads.

Bench Press + Bench Press Burnout and L-Sits

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x30 Bench press @ 45lbs
B.) 1x10 Bench press @ 135lbs
C.) 1x5 Bench press @ 185lbs

Work
A.) 6x5 Bench press
B.) 4x6 Bench press @ 3/4
C.) 3x8 DB Fly to press
D.) 5xME L-sit

Results
A.) 225lbs/230lbs/235lbs/240lbs/245lbs/245lbs
B.) 205lbs/205lbs/205lbs
C.) 50lbs/50lbs/50lbs
D.) :20/:15/:14/:12/:12

Evening

Work
A.) -

Results
A.) -

Notes:
Good benching session. Nothing else to report.

Bouldering and Run/Walk Intervals

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 5min Traverse

Work
A.) 45min Bouldering

Results
A.) v0 v1 v2 v3

Evening

Work
A.) 20min Run - :20 Run @ 70%/:40 Walk @ 10%

Results
A.) Comp

Notes:
Been a long time since I've run that hard, but it was really nice. Joints hurt a little the next morning, might keep this kind of workout to once-a-week for a bit until my body acclimates.

Snatch Pulls + Snatch Grip Deadlift and Gymnastics Metcon

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 10min Handstand to walk practice

Work
A.) 3x3 Snatch Pulls
B.) 3x5 TnG Snatch grip 3/4 DL
C.) 3x8 One armed kneeling shoulder press
D.) 5RFT: 8 Chin ups - 20 sit ups

Results
A.) 245lbs/275lbs/300lbs
B.) 245lbs/245lbs/245lbs
C.) 100lbs/100lbs/100lbs
D.) 6:30

Evening

Work
A.) -

Results
A.) -

Notes:
Medium day for snatch pulls. I'm feeling more confident and will probably move to a full motion off the block in the next two weeks.

Bouldering

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) -

Work
A.) 45min Bouldering

Results
A.) Got a pair of v4's

Evening

Work
A.) -

Results
A.) -

Notes:
First day climbing. Love it.

Snatch Grip High Pull + Snatch Grip Good Mornings and Stone to Shoulder

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon 

Warm up
A.) 1x10 Snatch grip high pull @ 24"

Work
A.) 3x5 Snatch grip high pull @ 24"
B.) 3x8 Snatch grip good mornings
C.) 10/8/6 Stone to shoulder - 8/6/4 One-armed KB row
D.) 3x30 Russian twists - 15 handing knee raise
E.) 3x15 Neck pull

Results
A.) 185lbs/205lbs/225lbs
B.) 185lbs
C.) 75lbs/70lbs
D.) 15lbs - UB/10-5/10-5
E.) Comp @ 5lbs

Evening

Work
A.) -

Results
A.) -

Notes:
First day working out in the home gym at night. i don't think I'll ever go back to 24hr fitness.