April 20

Nothing in today's AM session really felt great. I felt slow and things felt heavy. Rope climbs were the only thing that felt easy today.

AM - Oly intense + Oly capacity + DL volume + Upper body tester
A. 3 Position Squat Snatch (high hang, above knee, below knee), 3 x 4 sets, 5 min - pause for 1 sec in each position
B. Snatch Pull @ 100% RM, 1 powerful rep every 30 sec for 5 mins
C. DL Cluster @ 90% effort, 1.1.1.1.1 x 3 sets, 3 min - drop each rep
D. AMRAP in 15 minutes:
1 Rope Climb
3 Ring Dips + 25lbs
A. 115#, 120#, 130#, 135# I held onto the bar for the first 2 positions then dropped it before the floor position for 3 seconds. 
B. Completed @ 158#
C. 235#, 245#, 255#
D. 14 rds+ 1 rope climb+2 dips
Rope climbs were all in 2 pulls to a 15 ft rope and felt good and quick. The ring dips were mostly strict because I had a 25# db wrapped in my legs. First 4 rounds unbroken then dips were 2/1 until the last few rounds which were singles. 


PM - Running MAP 10 x Run 400m @ 80% effort/walk 1 min
Completed at a track at 2pm in 90 degree weather, probably one of my stupider ideas, I was so HOT! First 4 runs were @1:40, laps 5 through 7 were 1:45, and 8 through 10 were around 1:48. This was really tough mostly because of the heat and the larger number of laps.