A1). Snatch Pulls: @ 115% x 2-3; rest 20 sec. 295# for all sets
A2). Power Snatch: 2-3 x 4; rest 4 min. 185(3), 195(1/3), 185(3),185(3)
*This was tough today. Hips were not turned on. Felt slow. Struggled to get it over with.
KBS unbroken ladder for time; 3-18-3
6:30ish Used 100# Keystone, pretty tough, but controlled. Focused on breathing.
10 Rounds for time:
3 Muscle Ups
30 Double Unders
12:00 Went at around 85%. Wanted to be easy on shoulders. Still trying to ease them back in. Muscle-ups were unbroken each round. Broke du's a few times. Felt sloppy today.
Rest 6+ Hours
A1). Front Squat: @ Light 3,3,3; rest 10 sec. 255,305,315
A2). Handstand Walk: 30ft x 3; rest 2 min. UB
3 sets: Run 1 Mile @ 80%
rest time of split
6:30, 6:25, 6:20 Runs felt good today. Breathing was good with no lactic build up. Legs are usually smoked from this. Pretty boring though.
5 min. hspu/ring dip/pushup work.
*Skipped JT. Shoulders were pretty beat up. Going to save some for tomorrow.
No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees. - Hebrews 12:11-13