10 Unbroken Muscle ups & 160# Power Snatch

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

A. Power Snatch, build to a max

B. Back Squat @ 40X1, 1 rep x 4 sets, 4 min - start @ 92%, add a touch per set it possible, no fails

C. AMRAP Ring Muscle-ups x 2 sets, 5 min - 10+ on 1st set

D. GH Raise @ 30X0, 5 reps x 5 sets, 1 min

E. FLR on Rings, accumulate 5 minutes

A. 160# pr

B. 225#, 228#, 230#, 233#

C. 10, 6 -- the first set took it out of me... video below and video of my 10 for time Nov 10, 2011 kinda funny to watch

D. completed with 10#

E. Completed, i was planning to hold like 60-90 sec to start but i was already dying at 45 sec so i started breaking at 45 sec. I didn't time the total time but it seemed to be like 30 sec on 30 sec off by the end

10

PM - Airdyne MAP

10 minutes max cals/distance - record both

185 cals

6.34 km

I couldn't get a measurement for miles... I can't figure out these airdynes! hopefully km is a fine measure for distance

This was tough, only 1 cal better than last time!!!? Quads and breathing were just dying, I felt like i pushed harder in the beginning than last time and I didn't really fall off but only ended up with 1 calorie better ...

9

160# power snatch from Chelsea Ryan on Vimeo.

10 Muscle ups from Chelsea Ryan on Vimeo.

190# jerk/ 3 rm hspu to depth/ 10 mu's for time from Chelsea Ryan on Vimeo.