Mobility, Back tucks and Parkour

am session:
Mobility! i've been stretching my lats out everyday and have included it into my warmup. I never realized how tight they were and how much this impacted my overhead reach/handstand line.. i've already started to feel better overhead mobility after only a week or so of stretching them.
I also stretch my anterior chain this morning, as i have been doing a lot of posterior chain mobility lately. My hip flexors, quads are super tight and i need to work on them for my bridge..

-lat stretch
-kneeling quad stretch (touch head to ground and back up)
-bridge work
-some ground flow with cross legged tuck throughs

Pm Session:
This was one of the best sessions I have ever had.
I got to the gym around 8pm and was pretty tired so downed a cold brew coffee and a paleo bar as i knew i needed to perk up if i was to get the most out of the session. It closes at 9pm so i had 1 hour to train.
I warmed up with 20 mins of parkour. practiced precision jumps, kongs, wall spins on the 45 degree wall and some other new stuff.
I then went to the mat, warmed up with backward rolls. some jump tucks and spotted back tucks.
then:
Emom 30 mins: 1 back tuck
The whole idea was to get some good volume in and lose my fear over back tucks which can be scary.

-Parkour practice
-1 back tuck EMOM for 30 mins

wednesday 10th oct

wod#1
18-15-12 power snatch @ 45kg
36-30-24 double unders
time=6:08

strength:
3x8 one arm kb row @ 32kg
ring row full body weight
strict pullups on rope 2x6
tabata ring row

wod#2
strength:
10 mins to find 1rm bear complex = 95kg

conditioning:
15 bear complex's @ 70kg = 11:20

skill:
2x max muscle ups with 4kg vest = 5+4

tuesday 9th oct

wod
500m row
40 box jumps 28"
30 double-unders
20 pull-ups
30 burpees
40 abmat sit-ups
2 min rest, then repeat
time=20:50

monday 8th oct

wod#1
Unstable BenchWork up to a 1RM - Demo Vid = 97.5kg (77.5kg barbell+2x10kg kb's)
Strict Press
1 x 17reps @ 35kg
1 x 18reps @ 35kg

wod#2
oly:
work up to heavy '3 position c+j' = 80/85/90/95kg
work up to 3rm hbbs = 135kg pr
work up to 1rm hbbs = 140kg pr

saturday 6th oct

wod#1
Dips3 sets of:
3 Weighted Dips 28kg
3 Strict Dips
Max kipping Dips = 7,6,4
Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set. Here what it should look like; Complete the weighted dips with a dumbbell between your legs. After your 3 weighted dips drop the weight without coming off the rings and continue with the strict dips. Then without coming off the rings do a max set of kipping dips. That is set one.
You choose the weight. Rest as needed between sets.

Pull ups
3 sets of:
3 Weighted Pull ups 20kg
3 Strict Pull ups
Max kipping Pull ups = 15,21,22
Same protocol as the dips. 
wod#2
work up to heavy snatch = 75kg
work up to heavy c+j = 90kg
work up to heavy clean = 100kg
3x6 front squat = 90,95,100kg pr

friday 5th oct

WOD#15 rounds -
10 ring push-ups
150m run
12 jump squats
150m run
time=9:20

WOD#2 strength:
Clean and Jerk6 x 2 at 65kg, OTM

Box Squat Jumps
8 x 2   Demo Vid.

Dumbbell Bulgarian Split Squats
2 x 8 ea/side with 16kg kb's

Work up to 5rm bench press
70/80/85/87.5/90kg pr

october 4th

wod#1
Tabata plank with feet in rings

21-15-9
Deadlifts 100kg
Ring dips
time=5:08

wednesday 3rd oct

wod#1
7 rounds:
7 pull-ups
7 power cleans 60kg
7 shoulder to overhead 60kg
time=13:28

wod#2
for time:
7 bar muscle-ups
7 back squats 80kg (clean from ground)
6 bar muscle-ups
7 back squats
5 bar muscle-ups
7 back squats... ect (down to 1)
time=12:45

october 2nd

strength
work up to 5rm bench = 70/75/80/85/87.5x4

metcon
21-15-9
Knees to elbows
Burpee box jumps 28"
Hand-release push-ups
KB thrusters 20kgx2
Abmat Sit-ups
Squats
time=20:00

october 1st

Strength
1) 7X2 Hang Cleans + 1 Push Jerk, rest 60 sec. 80kg/85/90/92.5/95/97.5(fail jerk)/97.5(fail 2nd HC)
2a) 3X5 Pendlay Row @ 70kg, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press @ 50kg, rest 60 sec. DEMO VIDEO
3) work up to max push press= 82.5kg pr

Metcon
7 Push Press 75kg
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 75kg
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 75kg
14 Lateral Box Jumps 24″
21 T2B
time=11:45

extra
tabata row = 783 meters

sunday 30th september

Oly
1) 20 minutes to establish a 1RM Snatch. = 75kg
2) 3x3 snatch pulls @ 60kg/70/80
3) 20 minutes to establish a 1RM Clean and Jerk. = 85kg
Strength
1 and 1/4 Front Squat: 1X5 @ 80kg, 2X5 @ 85kg, 1X3 @ 90kg, 1X3 @ 95kg – rest as needed.
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Squat Snatches 60kg
time= 10:38 pr

saturday 29th september

wod
outlaw conditioning
4 rounds of
7 bench press @ 65kg
500m row
rest 1:1

total working time=9:35
splits:
1) 2:26
2) 2:25
3) 2:23
4) 2:21

friday 28th september

wod#1
strength:
4x3 clean pull @ 121kg
3x5 strict press @ 50kg
3x3 box jump 32"

metcon:
3 rounds of
6x15m shuttle run with 20kg sandbag
10 burpess
10 box jumps 24"

wod#2
warmup-row 1km
work up to 2rm rack pull from knees = 200kg
deficit deadlifts (standing on 20kg plate)
100kg x7
120kg x7
140kg x7
150kg x7
160kg x3
goodmornings 3x8 @ 40/60/60kg
Romanian deadlift 3x8 @ 100kg
barbell hip extension 2x8 @ 100kg
2x500m row

wod#3
e.m.o.m-5 strict hspu until failure
total=14rds 2 reps (72 reps)

thursday 27th september

wod#1
work up to heavy 3 position snatch = 60kg
work up to heavy hang squat snatch = 70kg
work up to a heavy hang power clean/power jerk = 90kg

wod#2
'2012 cf games chipper' (scaled)
10 overhead squats @ 60kg
10 box jump overs 24"
10 fat bar thrusters @ 60kg
10 power cleans @ 80kg
10 toes to bar
10 burpee muscle ups
(back-up..)
time=20:23

wednesday 26th september

Strength:
100 L-Sit Pullups for time
time=14:57

metcon:4 rounds -
15 KB swings @ 36kg
10 front squats with 2x18kg kb's
5 strict presses with 2x18kg kb's
time=12:15

Shout out to Jac for counting and pushing me though those 100 reps! wouldnt have made it under 15mins without yah thats for sure! Thanks heaps =)

tuesday 25th september

wod#1
Strength:
3-3-3 back squats @ 125kg (rest 3 mins)
WOD:
10 min AMRAP -
30 double-unders
20 thrusters with an empty bar (20kg)
10 burpee bar hops
total=4rds 39 reps

wod#2
3x5 bench press @ 80kg/83.5/85x4
3x10 front squat @ 85kg/85x9/85x9

wod#3
e.m.o.m 10
1 clean and jerk
80-80-85-85-90-90-90-95-95-95kg

monday 24th september

wod#1
oly:
1 hour to work up to max snatch =75kg (almost 82.5kg)

metcon:
12 min AMRAP -
9 snatches
6 pull-ups
100m run
total=3/8

wod#2
work up to a 5rm power clean = 90kg pr
work up to a 5rm strict press = 55kg pr

sunday 23rd september

wod#1 in morning:
active recovery swimming for 1 hour

wod#2 in afternoon:
e.m.o.m 5 hspu
total=6rds 2 reps

pr clean

wod

strength/oly:
2x5 hang squat snatch @ 60kg
10 mins to find 1rm clean = 110kg pr

metcon:
amrap 8
1 squat clean @ 82.5kg
5 toes to bar
2 squat cleans
5 toes to bar
3 squat cleans
5 toes to bar...
total= 6/3

turkish getup complex

WOD:

20mins to work up to heaviest:
 Turkish Get Up
 1 arm overhead squat
 1 arm press
 Turkish Get Down
max=32kg (both arms)