3k Improvement

AM - Oly intense + Oly capacity + DL volume + CP tester

A. Power Snatch, quickly build to 95% 1RM for a single

B. Snatch Pull @ 105% RM, 1 powerful rep every 60 sec for 10 mins

C. 3 rounds for time:

7 DL @ 225lb

7 Muscle-ups

A. 140# (133# went up easy then made the jump to 140# didn't hit it until my 3rd try but didn't want to end on 133#)

B. Completed, felt good. Focused on the deadlift and making sure my  butt stayed down

C. 8:54 

A few notes here: 

1. MU's felt hard today, I felt like I had a weight vest on. Only 1 fail but lots of rest between reps (almost all were singles except the first set). 

2. DL felt fine, however if I keep a flat back I work WAYYY harder to get the weight up. My legs start shaking and I can feel my face getting really red. If I let my back round slightly the weight flies up. I am not sure why, maybe my back is stronger than my legs so when I allow myself to lift with my back the weight is light vs fighting with my hamstrings?

PM - Running MAP

Run 3 k @ 80% effort (compare to previous 3k time trial) - make sure you are not pushing too hard, don't look at your watch...just feel the intensity.

15:51

**Compared to my PR of 13:43 and OPTathlon 14:57

Out of all the things I have done since working with Michael, this is one of the most mind blowing things to me. I felt like I wasn't even trying, in fact I am not sure if I hit that 80% until the last few laps because I am still learning how to pace. I felt awesome, my time shows me that I have gotten better, a lot better. My lower back was tightening up slightly from today's DL's but breathing was great. I actually kind of enjoyed the run itself too.