5 184.5 lb. Half-snatch, 22k: 30m @ 9 rpm = 270 reps. Strength training a few hours later. Pullup: 2x5 @ 25 lb. Squat: 2x5 @ 205. Dip: 2x5 @ 22k (48.4 lb.).
4 Rest day from lifting. Decided to do 20m of crawling as active recovery and cardio. A lot harder than I expected. Laid out a course about 60-70 feet. Did 5m of baby crawling back and forth, then did baby crawling, leopard crawling, and spiderman crawling. Crawled to the end, walked back, and started over. I can really see the benefit of this for core strength, cardio, leg strength.
3 184.75 lb. Pullups: 2x5 @ 25 lb. Half-snatch, 22k: 20m @ 10rpm = 200 reps. Squat: 2x5 @ 200 lb. Dips: 2x5 @ 45 lb.
2 186 lb. Squat: 2x5 @ 195 lb. Pullup: 2x5 @ 25 lb. Dip: 2x5 @ 45 lb. Half snatch, 28k: 2m @ 8rpm. 10m of groundwork.
1 Squat: 5,3,2 @ 185, 215, 225 lb. Pullups: 5,3,2 @ 10, 20, 35 lb. 35 was really too heavy. Dips: 5,3,2 @ 45, 55, 70 lb. Finished with 6m of practicing various groundwork moves: naked getups, pushups, rolling, crawling.