Kranks Log

[Krankenstein]

06/12

- No active recovery, PT for shoulders after PRP injections

06/13

Strength

Front Squat 3-3-2-1-1-1-1-1
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE

Shoulder Press 5-5-3-1-1-1-1-1
5 Strict Press @ 6/10 RPE
5 Strict Press @ 6.5/10 RPE
3 Strict Press @ 7/10 RPE
1 Strict Press @ 8/10 RPE
1 Strict Press @ 8.5/10 RPE
1 Strict Press @ 9/10 RPE
1 Strict Press @ 9.5/10 RPE
1 Strict Press @ 10/10 RPE

Sumo Deadlift + Deadlift 6-4-2-2-2-2-2
3 Sumo Deadlifts + 3 Deadlifts @ 7/10 RPE
2 Sumo Deadlifts + 2 Deadlifts @ 7.5/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 8/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 8.5/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 9/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 9.5/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 10/10 RPE

Conditioning
Snow White
6 Sets
12 Calorie Echo Bike
6 Squat Cleans (135)
12 Pull ups
-rest 3 minutes-

Comments
- Knee felt better today after some PT yesterday.  Some adhesions in patellar tendon and vastus lateralis were not allowing good superior glide of patella with contraction of quads.  Went heavier on front squats than I thought I could.
- Kept the shoulder presses light based on recommendation of ortho and PT
- surprised at how light the sumo deads felt.  Didn't push as its not been long since I have gone back to doing them.
- The conditioning SUCKED. Averaged 1:35 / rd for rounds 1 - 5, then sent it for the last round.  Was off the bike each round at about :45 sec....last one at :22.  Cycled the 6 cleans and went straight into the pull ups.  Finished round 6 at 1:01.  Died for about 5 mins. Needed to go to that place to know what it felt like again

[Krankenstein]

6/14

Movement Prep
3 Sets
14 Double Kettlebell Front Rack Hold Lateral Box Step Overs (7 each leg)
10 Barbell Good Mornings
20 Med Ball Rotational Throw (10 each side)

Weightlifting

Power Snatch 3-2-1-1-1
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE

Conditioning
Grumpy
For Time
200m Sandbag Carry (150#)
400m Dumbbell Farmer Carry (2x70#)
*every time you break on the Sandbag Carries complete 5 Cleans and every time you break on the Farmer Carry complete 15 Dumbbell Push Ups

Accessory Work (Time permitting)
3 Sets
15 4in Deficit Hand Release Push Up
10 Double Kettlebell Front Rack Hold Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :60 Handstand Hold

Comments
- Power snatching felt good.  Am trying to follow the advice of only pulling at 80% for lighter weights and dropping farther into squat position.  The punch to the ceiling has felt better and I do not feel the snapping of the bicep tendon.
- That conditioning SUCKED!  Took me 17:12 to finish.  Two breaks on the sandbag and three breaks on the dumbells.  I could not make a fist after I was done.  Used a hook grip at first for about 80m...then let the dumbell hang down.  Was a VERY mental focused workout.  The pain wasn't going to get worse...but dealing with it was the trick.
- Only did 2 rounds of accessory.

[Krankenstein]

6/15

Conditioning
25 min EMOM (:45 on / :15 off)

1) Row @ 1200 cal/hr
2) Reverse sled w/ 90#
3) Box step ups @ 24"
4) Alternating hang DB snatch (50#)
5) GHD sit-ups

Strength

Wide Grip Bench Press 5-3-1-1-1-1-1
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RPE

Accessory

3 Sets:
10 Alt. Incline DB Bench (each side) @ Moderate weight – RPE 7
10 Wide Pull Down @ Moderate weight – RPE 7
-rest 60-90 seconds b/t sets-

4 Sets:
12 Cable Curls @ moderate weight – RPE 7
12 Reverse Grip Tricep extension @ moderate weight – RPE 7
-rest 60-90 seconds b/t sets-

Comments
- Low back was fried from last two days.  Did my own conditioning instead of programmed one.  Just kept moving, did not push it.
- Wide grip bench felt good on shoulders...not much pain. Went about 50# heavier than I did last week
- Accessory was mindless work.  Reminded me of bodybuilding days

[Krankenstein]

6/16

Bike Lactate threshold training

BikeErg: Lactate Threshold
5 Min at RPE3 (or 75 RPM)
4 Min at RPE5 (or 80-85 RPM)
4 Min at RPE3 (or 75 RPM)
4 Min at RPE5 (or 85 RPM)
4 Min at RPE3 (or 75 RPM)
3 Min at RPE7 (or 85-90 RPM)
3 Min at RPE3 (or 75 RPM)
3 Min at RPE7 (or 90 RPM)
3 Min at RPE3 (or 75 RPM)
2 Min at RPE8 (or 90-95 RPM)
2 Min at RPE3 (or 75 RPM)
2 Min at RPE8 (or 95 RPM)
2 Min at RPE3 (or 75 RPM)
1 Min at RPE9 (or 95-100 RPM)
1 Min at RPE3 (or 75 RPM)
1 Min at RPE9 (or 100 RPM)
Total: 44 Min

Scoring: Meters

CLOCK FLOW
0:00 - 5:00 at RPE3 (or 75 RPM)
5:00 - 9:00 at RPE5 (or 80-85 RPM)
9:00 - 13:00 at RPE3 (or 75 RPM)
13:00 - 17:00 at RPE5 (or 85 RPM)
17:00 - 21:00 at RPE3 (or 75 RPM)
21:00 - 24:00 at RPE7 (or 85-90 RPM)
24:00 - 27:00 at RPE3 (or 75 RPM)
27:00 - 30:00 at RPE7 (or 90 RPM)
30:00 - 33:00 at RPE3 (or 75 RPM)
33:00 - 35:00 at RPE8 (or 90-95 RPM)
35:00 - 37:00 at RPE3 (or 75 RPM)
37:00 - 39:00 at RPE8 (or 95 RPM)
39:00 - 41:00 at RPE3 (or 75 RPM)
41:00 - 42:00 at RPE9 (or 95-100 RPM)
42:00 - 43:00 at RPE3 (or 75 RPM)
43:00 - 44:00 at RPE9 (or 100 RPM)

[Krankenstein]

6/17

Movement Prep
3 Sets
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)
10 Single Arm Dumbbell Row (5 each arm) (heavy)

Weightlifting

Clean Pull + Clean + Jerk 5x3
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE

Conditioning

The Evil Queen
2 Rounds For Time
20 Strict Handstand Push Ups
40 Hang Muscle Clean (75#)

Core
50 Ab Mat Situps
--rest 30 seconds--
Max Effort Unbroken Hollow Hold
--rest 30 seconds--
50 Ab Mat Situps

Comments
- Felt good to add some more weight with the cleans.  Still need to work on width of the split jerk.  Stance ends up too narrow
- conditioning sucked ass.  Plain and simple.
- That core thing had my abs burning.  Didn't make it a minute with the hold.  FML

[wes]

Great journal Krank.....lots of tough stuff!

[IroNat]

What's a bike lactate threshhold?

[Krankenstein]

What's a bike lactate threshhold?

It is suppose to help you to tolerate and deal with the lactic acid buildup with training.

[Krankenstein]

6/20

Movement Prep
3 Sets

6 Alternating Dumbbell Split Snatch Right Arm + 6 Alternating Dumbbell Split Snatch Left Arm + 5 Single Arm Front Rack Dumbbell Squat Right Arm + 5 Single Arm Front Rack Dumbbell Squat Left Arm

5 Close Grip Tempo Heel Elevated Overhead Squats (use PVC Pipe or empty barbell)

20 Single Arm DB Plank Pull Throughs (10 each arm)

Weightlifting

Snatch 5x3
Technique Work:
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
(Drop and reset; not touch and go)

Strength

Back Squat 5x3
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE

Conditioning

"Papa John’s"
3 rounds
400m Run
20 Toes to Bar
20 V Ups

Scoring: Time

Comments
- Felt good to snatch some weight again.  PRP shots have helped I believe.  Still have to prep the shoulders
- Back squats felt better even after some snatching.  Locking the feet in helps
- That conditioning was not for me...simply because of the run.  I don't have a straight run, quite a bit of uphill / downhill stuff.  Midsection was cramping on rd 3.
- Good session overall

[wes]

Good stuff brother !!

[Krankenstein]

6/21

Movement Prep
3 Sets
10 Single Leg Kettlebell Deadlift (5 each leg)
10 Alternating Kettlebell Gorilla Rows (5 each arm)
10 Single Leg Step Downs (5 each leg)

Strength

Strict Press 5x3
3 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE

Weightlifting

Power Clean + Push Jerk 6x3
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE

Conditioning

"Domino’s"
3 rounds
8 Burpee Box Jump Overs (30")
8 Power Snatches (115#)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24")
16 Power Snatches (75#)

Scoring: Time

[Krankenstein]

6/22

Shoulder Prep

3 Sets
50ft Hanging Banded Kettlebell Overhead Walk (i.e. banded on each end of barbell)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry
5 Crossover Symmetry: I,T,Y’s at each position

Strength

Front Squat 5x3
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE

Conditioning

"Cici’s"
AMRAP 20 Minutes
25 Calorie Row
45 Dumbbell Deadlifts (2x50)
25 Calorie Row
35 Dumbbell Front Squats (2x50)
25 Calorie Row
25 Dumbbell Shoulder to Overhead (2x50)

Upper Body Posterior - Accessory
3 Rounds
5-10 Strict Weighted Pullups @ RPE 7
-rest 0:30-
15 Standing tricep extension @ RPE 7
-rest 0:30-
10 Bent Over Barbell Row @ RPE 7
-Rest 1 minute b/t rounds-

[Krankenstein]

6/24

Movement Prep
3 Sets
5 Dumbbell Single Arm Split Jerks Right Arm/Left Leg in front + 5 Dumbbell Single Arm Split Jerks Left Arm/Right Leg in Front
10 Single Arm Suitcase Carry Hold Heel Elevated Squat (5 on each arm)
:30 Single Arm DB Flutter Kicks (each arm)

Strength

Bench Press 5x3
3 Bench Press @ 6/10 RPE
3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE

Front Rack Lunge 10-8-6-4-2
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE

Conditioning

3 rounds
12/10 Calorie Echo Bike
60ft Sled Push (3x45)

Core
1 minute of work/1 minue of rest between each
Minute 1: V-Ups
Minute 2: Rest
Minute 3 Hollow Rocks
Minute 4: Rest
Minute 5: Arch Rocks
Minute 6: Rest
Minute 7: Alternating Leg V-Ups
Minute 8: Rest
Minute 9: Plank Hold [Top of Push Up Position], Feet on sliders with hip abduction

Accessory

4 Rounds
10 Barbell Incline Bench Press @RPE 7
12 Incline Dumbbell Curls @RPE 7
-Rest 3 min b/t rounds-
3 Rope Climbs

[Krankenstein]

6/25

Strength
Below Parallel Box Back Squat 5x5
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE

Accessory

3 Sets
5 Tall Box Jumps (30")
10 Nordic Hamstring Curl

Conditioning
Little Caesars
4 Sets (1 Set Every 4 Minutes)
20 Wall Balls (20") (11ft)
60 Crossover Single Unders

Arm work
3 rounds:
10 Deficit Pushups @ moderate deficit RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Single DB Curl @ moderate weight RPE 7
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 2-3 minutes b/t rounds

[Krankenstein]

06/27

Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3 each leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)

Weightlifting
Snatch 5x3
Technique Work:
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch

Strength
Tempo Back Squat + Back Squat 5x6
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE

*Tempo is 3 seconds down, 2 second hold in bottom.

Conditioning

3 Sets:
AMRAP 3 Minutes:
-buy in
4 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
- then
Max Burpees over box (30”) in remainder of 3 minutes
-rest 1 minute b/t sets-

[Krankenstein]

06/28

Prep
3 Sets
10 Double Dumbbell Bulgarian Split Squat (5 each leg)
10 Slow Eccentric Single Arm DB Row (5 each arm)
10 4”in Deficit Push Ups

Strength
Strict Press 5x5
5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE

*Move up in weight each set for the Dumbbell ending with a heavy set of 2.

Conditioning
Magic Kingdom (45-54)
3,000-m Echo Bike
90ft Hand-over-hand pull (180# added)
2,000-m Run
90ft Hand-over-hand pull (180# added)
1,000-m SkiErg
90ft Hand-over-hand pull (180# added)

Upper Body Posterior
4 Rounds
4-8 Strict Weighted Pull Ups @ RPE 8
12 Barbell Skull Crushers @ RPE 8
-Rest 2-3 min b/t rounds-

Comments
- That conditioning fucked me.  I really do not like running.  This heat and smoke in the air fucked my breathing.  Other than that I loved the beat down.

[Krankenstein]

6/29

Shoulder Prep
3 Sets:
50ft PVC Pipe Hanging Banded Kettlebell Overhead Walk (Perform 1 OHS every 10 ft)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 1 Press every 10 FT
5 Crossover Symmetry: I,T,Y’s (5 reps each position)

Weightlifting
Clean & Jerk 6x2
Technique Work:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RP

Strength

Tempo Front Squat + Front Squat 5x4
1 Tempo Front Squat + 3 Front Squat @ 6/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 6.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE

*Tempo is 3 sec down, 3 sec hold

Conditioning
Animal Kingdom
10-9-8-7-6-5-4-3-2-1
Deadlifts (245#)
Dumbbell bench presses (2x60#)
Squat cleans (115#)

[Krankenstein]

7/1

Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk
5 Muscle Clean @ 5/10 RPE

Strength
Bench Press 5x5
5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
*10 Single Arm DB Bench (5+5) after each set.

Front Rack Step Up 5x10 (to 20" box)
10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.

Conditioning

For load:
In 6 minutes
800m Run
Heavy Single Snatch

-rest 2 minutes-

For time:
8 Power Snatches (135#)
800m Run

Comments
- Hate hate hate benching....is what it is.  Did it anyway.
- Step ups felt pretty good....went heavier than expected
- I came in at 4:23 on the first 800m.  I do suck pretty bad on the running.  The only thing I can say is that the run is not flat.  Lots of hills....so the legs felt like shit.  The second 800m was fucking horrible.  I mentally broke during it.  I felt I was running a good pace but I listened to that stupid voice about slowing down. 

[Krankenstein]

7/2

Strength
Banded Back Squats 5x5
5 Banded Back Squat @ 6/10 RPE
5 Banded Back Squat @ 7/10 RPE
5 Banded Back Squat @ 8/10 RPE
5 Banded Back Squat @ 8/10 RPE
5 Banded Back Squat @ 8/10 RPE

Conditioning
3 rounds:
12 Calorie Echo Bike
15 toes-to-bars
45ft Sandbag bear-hug carry (150#)

comments
- I am not a fan of banded squats.  Band loses too much tension when you squat deep.  Plus, there's no "set" tension on those things.  I did them regardless.  Worked up to just 225 because the legs were a little beat from yesterday.
- The conditioning was good.  I did a version of it a few weeks ago.  More cals, more toes to bar, lighter bad, and longer carry.  Today I wanted sub 5 mins....finished with 5:02.  It was all mental.  Forcing the bike pace on the last round knowing your breathing is limited with carrying the bag.  Good time for a day or two off.

[Krankenstein]

7/4

Movement Prep
3 Sets

6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg)

5 Slow Motion Muscle Snatch + 3 SLOW Overhead Squat + 3 Heel Elevated Sotts Press (use empty barbell)

Weightlifting

Pause Snatch Pull + Pause Snatch 4-4-4-2-2
2 Pause Snatch Pull + 2 Pause Snatch @ 6/10 RPE
2 Pause Snatch Pull + 2 Pause Snatch @ 6.5/10 RPE
2 Pause Snatch Pull + 2 Pause Snatch @ 7/10 RPE
1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE
1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE

Pause Snatch Pull: Pause at the top of the extension for 1 second
Pause Snatch: Pause in the receiving position for 3 seconds

Strength

Pause Back Squat + 1 ¼ Back Squat + Back Squat 5-5-4-4-3
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE

* Pause for 2 seconds in the bottom of the squat

Accessory

3 Sets
10 Barbell Back Extensions
20 Heavy Kettlebell Side Bends (10 each side)
:30 Ring Support L Sit Hold (or knees up)

Conditioning
5 sets:
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-

Comments
- Fuck me I forgot how hard it was to do a single DB hang squat snatch.  Only worked up to 30#.  Shoulder mobility needs just a bit more work
-  Lots of pausing in stuff today.  Wasn't too thrilled.  I did feel good with the snatch work though
- Knees did not like so much of the 1 1/4 reps. 

[ThisisOverload]

You're a machine.

Great workouts.

[Krankenstein]

A.Warmup
5 minutes machine of choice
10-15 Mins Mobility
5-10 mins: snatch warmup

B.Snatch Pull + Squat Snatch
Set 1 –
4 complexes @ 77-84%
Set 2 –
3 complexes @ 77-84%
Set 3 –
2 complexes @ 77-84%

Rest 2 minutes between sets
*quick drop/reset between snatch pull & snatch, rest 10 sec between reps
*1 rep = 1 Snatch Pull + 1 Snatch.

C.
Back Squat
Set 1 –
8 reps @ 65%
Set 2 –
8 reps @ 70%
Set 3 –
6 reps @ 80%
Set 4 –
6 reps @ 85%
Rest as needed

D.
Overhead Squat
Set 1 –
5 reps @ 70%
Set 2 –
5 reps @ 75%
Set 3 –
5 reps @ 80%
Set 4 –
5 reps @ 85%
Rest as needed

E.For Time:
30 Deadlifts @ 225lbs
15 Chest-to-Bar Pull-Ups

--rest 1 minute before next piece--

20 Deadlifts @ 275lbs
10 Bar Muscle-Ups

--rest 1 minute before next piece--

10 Deadlifts @ 315lbs
5 Rope Climbs 15 feet

[IroNat]

Superb, Krank.

[wes]

Krank,I gotta` tell you bro,I could never do any of this typr of training......for various reasons.

Not that it`s tougher than shit,though it is,I just know I`d fold due to my lack of endurance.

[Krankenstein]

Krank,I gotta` tell you bro,I could never do any of this typr of training......for various reasons.

Not that it`s tougher than shit,though it is,I just know I`d fold due to my lack of endurance.

Yeah, you could.  I think it would be a good thing for you to try.  Your fitness would improve and getting into stage condition would be so much easier