Warmup: Tons of Z, right knee still has some mobility issues

Deadlift: Cycle #3 Workout #9
32kg 2 x 5rep(warmup)
210lb x 5
200lb x 5

16kg Armbar 2/2

Turkish Getups to high pelvis + Alternating Swings: no rest
24kg 2/2reps + 20 swings x 5sets

16kg Pullovers to Knees x 10
16kg Russian Twists x 10

Weekend Fun

Sunday: Rafting the Wenatchee River all day

Saturday: 1 Softball Game (right knee tight)

Deadlift: Cycle #3 Workout #8
32kg 2 x 5rep (warmup)
205lb x 5
195lb x 5

Circuit: 3 sets of
32kg Goblet squats x 5
(2)16kg Double Snatches x 5
Burpee's x 10

Bow stretch + Frog jumps: 2 sets to failure

Deadlift: Cycle #3 Workout #7
32kg 2 x 5reps (warmup)
210lb x 5
185lb x 5

Renegade Rows + Pushups: (2) 16kg used. Did Rows first, then Pushups.
5/5, 4/4, 3/3, 2/2, 1/1 reps

Burpee's x 20reps
Towel Swipes to Failure

Added 15lbs instead of 5lbs on deadlift, this was a accident but all worked out. (felt heavy) Short rests between rows+pushup(done on kb's) sets then right into burpees/swipes

Snatching

Warmup: tons of Z-health

Windmills: slow
12kg 5/5

Snatch: prep for the RKC snatch test
24kg x 10/10, 9/9, 8/8, 7/7 (68reps)

Finished w/ Bar Hangs and Z-health

Rested a bit during snatch test, looking to get all 100 then worry about time. Left hand was noticeably fatigued during the 7/7. Will work on that and add 6/6 next week.

Clean and Front Squat Ladders

Warmup: Lots of Z, Body weight squats, Pumps, Bar hangs

Clean & Front Squat: Double 20kg used (about 30sec rest between sets)
(2) 20kg 2sets x (1,2,3) 12reps
(2) 20kg 4sets x (1,2) 12reps

2hand Swings:
32kg 3sets x 15rep

Frog jumps:
Front to back, left to right, up and down x 5reps each

Finished w/ Z, pumps, bar hangs

I have been reading Dan John's book Never Let Go and really enjoying it. Lots of talk about the benefits of the Clean and Front squat either with a barbell or kettlebell. Things felt good, I didn't feel I could keep with 3 rungs on the ladder for 5 sets so I just did 2. Will add more next week. Still have a sharp pain in my lower left lat at times, but no biggie so far.

Deadlift: Cycle #3 Workout #6
32kg 2 x 5rep (warmup)
195lb x 5
185lb x 5

Clean & Press Ladders:
24kg 5 sets x (1,2,3) 30 total each arm
Pullups- 1,2,2 (felt some weird pain in my left lat so only did these on the first set)

Towel Swipes right after to failure

Z health, Bar hangs and Mobility work to start and finish.

Back at it

Sunday: 9:00am
1 Softball game- right upper quad bit sore from running the bases

Afternoon: Stretching and Z to warm up

Deadlift: Cycle #3 Workout #5
32kg 2sets x 5rep (warmup)
190lb x 5
185lb x 5

16kg Armbar 2/2reps
16kg TGU 1/1 (to high pelvis)

Turkish Getup: Only to High pelvis
1A)24kg 3sets x 3/3reps
1B)16kg Straight leg situps 3sets x 6rep

12kg Windmill x 5/5rep
20kg Crush curl x 5rep