May 4

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

A. Snatch, build to 145lb for a single

B. Snatch Pull @ 110% RM, 1 powerful rep every 60 sec for 10 mins

C. AMRAP in 10 minutes:

5 unbroken DL @ 225lb

5 unbroken HSPU

A. 145# easy 

B. Completed at 175#, felt great.

C. 10 rounds (DL were killer, HSPU strict and easy) 

I honestly felt like I could have completely snatched 175# today, from how solid I felt on the first 4 pulls. I had to resist the temptation to max out because I was having one of those days where everything was feeling great and building up to 145# for a single felt like 115#. My loads were 83#, 113#, 123#, 135#, 145#. If part a said "build to a 1RM" who knows if I would have felt that great today... always a mental game.

PM - Running MAP

Run 5 k @ 75-80% effort 

28:30ish

Ran on the street/trail so lots of incline and declines and traffic lights, had no idea how to pace, definitely closer to the 70-75% effort but felt really good throughout.