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
PM:
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
back in the saddle
ReplyDeleteA1) Work up to Heavy Single Safety Bar Box Squat
(245x2, 295, 335, 385, 245X10)
A2) Farmers Walk 20 yards
(185 each hand x4) too light
A3) OPT Group 2
5 sets:
3 tough DL - heavy but fast
rest 0 sec
3 rds AFAP:
3 burpees
3 box jumps - 24/20"
(rest walk 6 min b/t sets)
(315x3 all sets, splits were 37,33,30,29,30)