Week 1

Monday - Back Squat int + Snatch intense + Clean mod

A. Back Squat @ 20X1, 3-3-3, 5 min - start @ 330lb

330-355-370 PR

B. Above Knee Hang Squat Snatch, 2-2-2-2-2, 3 min - increase per set, start @ 175lb

175-185-190-190-195- had to try 200, got it once

C. Snatch Balance, quickly work a tough single 205 - nervous about the elbow  

D. Power Clean. Squat Clean. Front Squat, 1.1.1 @ 225lb x 10 sets, 2 min -  got them all, not too hard 
video from this day 

Tuesday - Jerk intense + EMOM High % MAP + 75% single modal

A. Split Jerk Cluster off blocks, 1.1.1 - build to a moderate effort triple
245-255

B. Complete 1 round per min for 10 mins:

5 KB Thrusters @ 24kg/arm

7 C2B Chin-ups
done, went well

Wednesday - off

Thursday - Clean intense + Snatch mod + Squat stamina

A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 3 min - focus on reaching complete extension of ankles, knees, hips done

B. touch n go Power Clean, quickly build to a challenging triple 265 - PR

C. Below Knee Hang Squat Snatch. Squat Snatch, 2.1 @ 155lb x 5 sets, 3 min Done

D. KB Front Squats @ 24kg/arm, 10 reps per min for 10 mins done, easy 

Friday - Vertical CP + Upper Battery + AD MAP

A1. Press Cluster off blocks, 1.1.1.1.1 x 3 sets, 2 min 165-160-160

A2. Weighted Pronated Chin-up @ 50X0, 2-3 reps x 3 sets, 2 min 76-76-76

B. 3 Bar Muscle-ups every 30 sec for 15 total reps done, unbroken, elbow was fine

C. 1 round per min for 10 mins:

5-7 strict HSPU
HSPU
7-7-7-7-5-5(went over the time here and took the next min as rest) - 5-5(went over again and took the following min as rest)-5 (12 min total)
Pullups - all 6 and all unbroken
-By the 4th rd I was maxing out hard on the HSPU and by round 5 I broke the 5 HSPU into 3 and 2.  6th round I just couldn't get 5 HSPU and pullups in time.
-If I break excessivly in the midline was I press out of the bottom of a strict HSPU I can get a few more in a row, which i started to do in later rounds when I needed to.

4-6 strict pronated chin-ups

C. 5 x 1:30 min AD @ 90%/1:30 min AD @ 50%
235 Cal.  very very hard for me

Saturday 

AM - Snatch tech + 10 min high/20 min low

High Hang Squat Snatch, 3-3-3-2-2-2-1-1-1, 1 min - 3's @ 95lb, 2's @ 115lb, 1's @ 135lb

+ done

10 min @ 90%:

5/arm KB Snatch @ 32kg

7 Burpees

9 Step Down Box Jumps - 24" 6 rounds + 3 Burpees

--10 min rest

20 min @ 75%: 6 rounds + 20 Lunges

200m Run

15 Russian KBS - 16kg

20 walking lunges

25 unanchored sit-ups

PM - Z1

20 min Row @ 2:10/500m - damper 3 done - averaged 2:06, I just went easy and didn't want the monitor for a while and that is what I ended up pulling, to go slower felt harder.

Feeling Good.  Happy to be healthy again.