July 27th & 29th

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

A. Squat Snatch, 1 rep x 8 sets, 2 min - 2 sets @ 150lb, 2 sets @ 155lb, 2 sets @ 160lb, 2 sets @ 165lb

B. Back Squat @ 40X1, 3 reps @ 80% RM x 6 sets, 3 min

C. Ring Muscle-ups, 3 unbroken per min for 12 mins

D. GH Raises @ 20X0, 5-6 reps x 6 sets, 1 min

E. Weighted Front Bridges on Elbows, 30 sec hold x 8 sets, 60 sec rest - place 45lb plate on back

A. Completed, failed last 165# snatch though just not being entirely focused. My other snatches felt like some of my best

B. @198#

C. Completed never really got that tough

D. 6 reps each set with 10#

E. completed, kinda hard by the last 4 sets

8

PM - Airdyne MAP

10 x 1:30 min Airdyne @ 90%/1:30 min Airdyne @ 50% - goal is to maintain 90% pace from last week

did this way too close to eating, felt like I had no push and felt kinda sick, no fun. 

312 cals total but efforts didn't feel as good as they should have been

6

This past Sat work out:

AMRAP in 15 minutes:

20 Pistols

10 L Pull-ups - hold L on ascent and descent

+

5 min rest

+

30 min @ 75%:

200m Run

10 above knee hang muscle snatch @ 45lb

150 jump rope

10 OHS @ 45lb - 1 sec pause in bottom of every rep

I didnt keep track of either work out, just wanted to go through it. efforts weren't my best but just got thru them. the first one my L pull ups fell to crap faster than I thought they would so that was discouraging. The second one I dont have any 200m marker so i just did 30 sec out and 30 sec back each round

7

PM - Rowing MAP

Complete 1 round @ high effort per min for 15 minutes:

4 Above Knee Hang Power Clean and Push Press @ 95lbs 

4 Lateral Barbell Burpees

This was tougher than I thought but kinda fun

8