March 1st

Friday 

AM - Snatch intense + Clean and Jerk intense + SN Battery + MU's

A. Above Knee Hang Power Snatch. Power Snatch, 1.1 - build to a tough set - go touch n go from overhead back to floor into power snatch

B. Front Squat and Split Jerk, 1 rep x 6 sets, 2 min - start @ 170lbs, add 5lbs total per set

C. "Amanda" as rx'd - try unbroken MU's to start

A. 155# PR for hang power and power, felt pretty tired after this, this seemed to take a lot out of me.

B. Completed as written, 185# and up felt really heavy today

C. 7:30 not a pr, started out with 8 MU in a row which is the most ive ever done, but had nothing left at the end... it took me over a minute to get the last 2 muscle ups on my set of 5. Felt tired before I even started, really thought I could get around 6 min... maybe next time. Last week's work out on Friday was easier than Amanda, I felt way better then. 

PM - specific muscular end work

Every minute on the minute for 20 minutes:

1st min - 7 Kipping HSPU

2nd min - 7 Toes to Bar

+

5 min rest

+

Every minute on the minute for 10 minutes:

10 Hand Release Burpees to 6" OH

The HSPU/T2B felt great. Movements were easy and I could have kept this going for a long time. Burpees were another story, I would not have been able to do this for any longer, I was barely hanging on by the end, the first few sets were just under 30 seconds but then I started getting closer to 40  seconds so my rest was shorter and I was fading quick. Burpees were really tough again, surprise.