AM
A. Power Snatch - heavy single with perfect form every 60 sec for 12 min
220 x 9, 225 x 2, 230 x 1
These felt great! I felt like I could have pr'd today.
http://www.youtube.com/watch?v=ZcMEEQdz8gY
B. Clean pulls with straps clusters - 1.1.1 x 3; 10 sec b/t reps; 2 min b/t sets - each set heavier
319, 330, 340. Felt good. I think I'm doing these right.
330:
http://www.youtube.com/watch?v=uUHKUGBWG_I
340:
http://www.youtube.com/watch?v=a0GR5ARR1Ps
C. KBS ladder - 88# unbroken - 5-10-15-20-25-20-15-10-5 for time; perform 1 pHSPU b/t each set
9:30
Whoa! This was epic. All unbroken but some big rests in there. A lot harder than it looked on paper.
http://www.youtube.com/watch?v=Vz7bhOieazk
PM
for reps:
max HSPU in 3 min
rest 2 min
for time:
FW - 135#/h - 50 m
stone to shoulder x 15 - 100#
15 bar muscle ups
10 man makers - 45#/h
rest 2 min
max HSPU in 3 min
52
+
5:13
+
29
AMRAP 1:
For Time:
AMRAP 2:
Farmers walk was easy. Only had a 90# stone so did 20 reps. 10/10. Bar muscleups 5/4/2/2/2 took about 1:30, way too long. Man makers unbroken but ugly. HSPU's felt rough today. Shoulders were a little tired from AM session.
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