July 22nd

AM - Snatch intense + Squat mod + Ring MU's/GHD + Anterior Brace Core

A. Squat Snatch, build to a max for the day - don't spend too much time here, if it feels good do it, if not, build to the point where things get tough

B. Squat Snatch, 1 rep @ 150lb per min for 5 mins

C. Front Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

D1. RIng Muscle-ups, 6 reps x 4 sets, 10 sec

D2. GH Raises @ 30X0, 7-10 reps x 4 sets, 3 min

E. Weighted Front Bridges on Elbows, 20 sec hold x 10 sets, 40 sec rest - place 45lb plate on back

A. 170# flew up, failed 180# twice. so close!

B. Completed, failed my first attempt so restarted the clock

C. Completed @ 170#, last 2 sets really tough

D1. 6 each set unbroken

D2. 10, 8, 8

E. Completed, tough

9---- best training session in 2 weeks by far. Mind and body just felt right.

PM - Airdyne MAP

10 x 1:15 min Airdyne @ 90%/1:15 min Airdyne @ 50%

Complete

8