April 23rd

AM - Snatch intense + Snatch battery + Bench/BSq with Chains mod

A. Snatch Pull Cluster, 1 rep @ 185lbs x 6 sets, 1 min - use straps

B. Below Knee Hang Squat Snatch, build to a tough single

C. Power Snatch @ 135lb, 1 rep every 30 sec for 15 minutes (you have done this before)

D1. Medium Grip Bench Press @ 20X1, 3-3-2-2-2, 1:30 min

D2. Back Squat @ 20X1, 3 reps @ 60% RM + Chains x 5 sets, 1:30 min

A. Completed

B. 165#-- video below. This went a lot better than I thought it would

C. Completed, easier than I remember it being last time

D1. 135# (3), 140#(3), 145#(2), 150#(2), 150#(1)

D2. @148#+Chains

PM - MU's + MAP Rowing - low %'s

For time:

MU's - 7,6,5,4,3,2,1

GH Sit-ups - 8,8,8,8,8,8,8

GH Raises - 8,8,8,8,8,8,8

*Try to do as much unbroken as possible, does not have to be, just try to do it...

11:21

All unbroken!! Muscle Ups set of 5 was definitely the toughest. 

+

Row 1k @ 50% @2:51/500m ish

Row 1k @ 75% @2:24/500m ish

Row 1k @ 80% @2:15/500m ish 

Total time for row: 14:59.5

Below knee hang squat snatch 165# from Chelsea Ryan on Vimeo.