Congrats on the CJ!!! With how heavy we went yesterday and the busy weekend we had we need to turn Monday into more of an active recovery type day.....I know you may not want this but we need to stay healthy before the open and NOT overtrain right before....go by feel....if you need a rest day, take it.
Monday:
20 Minute Calorie AB @ z1
+
Row 500m @ 1:50
60s Rest
Row 500m @ 1:49
60s Rest
Row 500m @ 1:48
60s Rest
Row 500m @ 1:47
Rest 10 minutes x 2 sets IF feeling great - otherwise 1 set
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20 Minute AB Z1
I did two rounds and felt this was a good recovery day
Tuesday:
A. 12 Muscle ups for time; rest 2:30 x 3 sets
B1. Half Kneeling KB press @30x1; 8-10 reps @ 35lbs; rest 30s
B2. Reverse Flies @20x1; 8-10 reps; rest 30s
B3. FLR on rings; 30s; rest 2 minutes x 4 sets
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8 Minute amrap:
5 Power Snatch 135
20 Pull Ups
10 Power Clean and jerk 135
20 Toes to bar
+ Rest 10 Minutes
12 Minute EMOM:
1st: 15 Burpees to 6" target
2nd: 12 Kipping HSPU
3rd: 10 calorie AB
A. 45 sec, 1:05 sec, on third set i did 4, 2, 2, 2 and quit at 2 minutes. My form was getting bad and I felt as if my right shoulder was taking a beating so I didn't finish the last 2. I was just being cautious.
B1,B2,B3: No issues with accessory work
8 Min AMRAP: I really felt heavy in the shoulders I just didn't have a ton of go here. My hands were a little beat as well. 2 rounds + 15 reps. Did all singles with bar movements, and broke the pull ups into 10's, T2B's into smaller sets as well. Shoulders were shot
12 Min EMOM wasn't too bad. Got spicy in the end with burpees and HSPU but finished within the minutes.
B1,B2,B3: No issues with accessory work
8 Min AMRAP: I really felt heavy in the shoulders I just didn't have a ton of go here. My hands were a little beat as well. 2 rounds + 15 reps. Did all singles with bar movements, and broke the pull ups into 10's, T2B's into smaller sets as well. Shoulders were shot
12 Min EMOM wasn't too bad. Got spicy in the end with burpees and HSPU but finished within the minutes.
Wednesday:
A. Deadlift; 3 reps every 30s @ 305-315lbs for 7 Minutes
B1. Single leg RDL w/weight in contralateral hand; 8 slow reps; rest 30s
B2. Unloaded glute bridge hold @ the top; 30s; rest 30s
B3. Hold at top of GHD Sit up position; 20-30s; rest 2 minutes x 4 sets
C. KBS @ 70lbs; 24 reps unbroken; rest 60s x 3 sets
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24 MInute Row @ 2:00/500m
24 MInute Row @ 2:00/500m
**Every 3 minutes get off and complete 12-15 Unboken toes to bar**
A. No issues with 315 other than it getting heavy of course (No belt)
B1,B2,B3: I did not get to do this. Business got in the way for an hour with people coming in etc.
C: Same deal, I wasn't able to do this then when I had some time before my 4:30 class I did the 24 minute ROW.
ROW: Unbroken T2B's but man I was spent. I really felt like it was a heavy shoulder week maybe because of the weekend but really appreciative that tomorrow is a rest day. I won't be doing anything other than mobility.
B1,B2,B3: I did not get to do this. Business got in the way for an hour with people coming in etc.
C: Same deal, I wasn't able to do this then when I had some time before my 4:30 class I did the 24 minute ROW.
ROW: Unbroken T2B's but man I was spent. I really felt like it was a heavy shoulder week maybe because of the weekend but really appreciative that tomorrow is a rest day. I won't be doing anything other than mobility.
Thursday: Rest
Shoulders and lower back were sore as shit today but it's starting to loosen up. 
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