Week 9/23 personal workouts and notes

So I'm going to use this to track an manage my own workouts as well:

WO2
Warmed up
Push ups
Pull ups
Squats
100 pull ups
25 TGU
100 push ups
25 TGU
100 squats
25 TGU
100 sit ups
25 TGU
then:
Run 20:00

WO2
warm up
15 wall sqt
30 GS @ 35#
10 FS @135#
Then:
10 FS @ 155#
5 FS @ 225 #
2 FS @ 245# (bailed on first rep...completed second)
15 FS @135# (punishment for bailing)
Then:
5 lunges @ 30# DB +
5 push press @ 30# DB
60 rounds (300 reps) (was 400)
Then:
Over head farmers walk (snatch grip) ladder
10 meters @ 45/65/95+
6 OHS @ each length
10 rounds
Then:
Snatch to OHS 3x3 @ 95#
2 rounds

Performance notes:
I was suppose to hit 400 reps for push presses and lunges. But bailed because I was getting more bored than anything else. OHS/ snatch work was my immediate go-to. I kept weight light because this technically constituted skill work whilst adding fatigue to the shoulders which I was already building with the DBPP. The over head farmers walk were added because I felt like I cheated my lower body. In all this quickly went from a soul crushing session of legs to a glorious technique blow out that filled my naughty bits with happiness. Also, as a note breath control with weight overhead has drastically improved....especially while doing OHS.

WO3 9/25
Bike 90:00 @ 65-75% effort

WO4
3x5 wall Squat
3x10 Squat
Then: (all mvt. To be unbroken. I.e. no brakes or resting)
30x OHS @ 45# +
30x Floor Wiper @ 95-135# +
40x Front Squat @ 65# +
40x Knees To Elbows +
50x Back Squat @ 95# +
50x Sit-up +
60x Goblet Squat @ 60# DB +
60x V-sit Kick out
Then:
20 minute Treadmill @ Easy Pace

Notes: added OHS for strength, hit 175#. Room to grow but that is 75% bw and I feel good....for now

Thursday:
Rest

Friday:
Mobility

Saturday:
10-20 minute Run @ Easy Pace
Then:
Strength
2 DL @ 315# +
5 Push Press @ 115#
7 Rounds
Then:
5x5 Hang Clean + Jerk @ 135#
Then:
Snatch Grip Push Press
4x10 @45/65/95/115
Then:
6x (30sec Work/30sec Rest) Run @ HARD PACE
Three Blocks, Rest 4min between each
Then:
10-20 minute Run @ Easy Pace

Notes:
DL went up smooth, felt like I had solid technique. Three Blocks or Three Rounds of 30:30 sprint is what absolutely killed me. I did the first block at 2% grade @ 12.5mph, second block @ 10% grade @ 9.5 MPH, and third block @ 15% grade @ 8mph. "Rested" in plank position because anything else made me want to vomit my lower intestine.

Great week of work