New Cycle

Awesome whiteboard session with BK on Monday, spent the afternoon programming the next three weeks. Basic skeleton:
Mon: AM run intervals-->gym skill, PM oly work and heavier/CP tester
Tuesday off
Weds: AM gymnastics skill (with PJ if possible), PM UB push/pull and lactic endurance work
Thurs: PM OHS+snatch tech, odd objects, alactic power
Friday off
Sat: GAME DAY (3x testers, 1 hr between each)
Sun: AM map session with gymnastics, PM lactic power
Goals are improving UB push/pull, improving MU, increasing snatch, and better push on longer testers.

Here are the first 3 days:

Weds Mar 28 BASELINE BF TEST
am. gymnastic skill session
5 min warm-up
5 min butterfly work: 1-10 reps UB on the 30 second mark
5 min CTB butterfly work. no so rhythmic, palms tearing.
HS walk x 5 amrap meter efforts: 2m, 3m, 4.5m, 6m, 3m
Mu progressions, then . . .
3 attempts max MU (no false grip): miss, 1X, miss.
Changed plan: went false grip 1 rep q 20 seconds: 1-1-1-X
Finished with a few clean, spaced out FG reps. Think next time need to save the butterfly work for after the (priority) MU work. Maybe the pull/grip was just tired? Anyway, frustrating.

pm:
A. press 3-4 reps 21x1 rest 3 min x 4: 85(4) - 95(4) - 100(4)* - 101.5(3)* *last reps crooked/ugly
B1. weighted pull-up 6-8 reps 31x1 rest 1 min x 3: 10(8)-12(6)-12(6)
B2. weighted ring dip 5-6 reps 31x1 rest 2:30 x 3:8(6)-10(5)-10(5)
then 3 x row 400m @95%, rest 6 min:
1. 1:19.3 (1:39.2 pace) damper 7
2. 1:22.8 (1:43.5 pace) damper 6
3. 1:21.4 (1:41.8 pace) damper 8

Thurs Mar 29.
A. OHS 3x3 85%: 135#
B. Heaving Snatch Balance build quickly to tough single: 115-135-155-165-170
C. weighted sled drags 60m, rest 1:40 x 10: 90# on flat sled, using yellow belt. Just under 20 sec per effort.

Fri Mar 30 off