May 14th Double

AM - Snatch moderate + C&J moderate + DL battery

A. Squat Snatch, 1 rep per min for 10 mins @ 155lbs

B. Squat Clean and Push Jerk, 1 rep @ 155lb every 30 sec for 10 mins

C. 5 sets:

12 touch n go DL @ 205lb

12 Box Jumps - 24"

1 min rest

A. Completed, still hitting the right spots which is really exciting since I've been trying to do that for a few years haha

B. Completed

C. Stepped down on all box jumps. DL were Unbroken but 12 reps was really tough rounds 3 and especially 4-5. Had to pause at the top of the later reps on the last couple sets in order to not have to break the set.

55 sec

53 sec

1:01

1:11

1:08

Back felt really fatigued all day and still feels worked. During the DL I know my back is not locked/flat. 205 is still a heavy DL to me.

PM - IGT

2 sets:

30 HSPU

30 Toes to Bar

400m Run @ 90%

4 min rest

4:20 HSPU 20/10 T2B 10/10/5/5

4:29 HSPU 15/7/8 T2B 10/5/5/5/5

+

10 min rest

+

3 sets:

10 Burpee Muscle-ups

2 minute Airdyne @ 90%

4 minute b/t sets

4:11 with 32 cals on AD

4:38 with 30 cals on AD

4:47 with 32 cals on AD

These got tough, upper body felt fatigued. The burpees seem like they affect the muscle up more than I thought they would but I also did a lot of upper body stuff before this

+

10 min rest

+

1 set @ high effort:

30 Chin-ups

100 DU's

2:08

Pull ups unbroken butterfly

DU's took a while to get my first 20, rhythm just wasn't there for the first 30 sec then I cruised through