April 9th

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

A. Snatch Pull Cluster, 1.1 @ 175lbs x 5 sets, 2 min - use straps

B. Power Snatch, quickly build to a moderately tough single

C. 2 touch n go Power Snatch @ 135lb per min for 5 minutes

D1. Medium Grip Bench Press @ 20X1, 2-3 reps x 5 sets, 1:30 min

D2. Back Squat @ 20X1, 5 reps @ 50% RM + Chains x 5 sets, 1:30 min

A. Completed

B. 155# (ties PR), flew up. Sets were 125#, 145#, 155# all in 3 min. Video of 155lb below

C. Completed felt good

D1. 125#(3), 130#(3), 135#(3), 145#(2), 150#(1)

D2. all @ 123# + chains, felt pretty easy

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

5 unbroken MU's x 3 sets, rest as needed to keep them unbroken

+

2 x 2k Row @ 75% - damper 3, 5 min b/t sets

Muscle ups completed, about 40 sec rest b.t sets 1 and 2 and about 1 min between sets 2 and 3

+

9:05.8 @ 2:16.4 ave

9:05.5 @ 216.4 ave

March 1st

Friday 

AM - Snatch intense + Clean and Jerk intense + SN Battery + MU's

A. Above Knee Hang Power Snatch. Power Snatch, 1.1 - build to a tough set - go touch n go from overhead back to floor into power snatch

B. Front Squat and Split Jerk, 1 rep x 6 sets, 2 min - start @ 170lbs, add 5lbs total per set

C. "Amanda" as rx'd - try unbroken MU's to start

A. 155# PR for hang power and power, felt pretty tired after this, this seemed to take a lot out of me.

B. Completed as written, 185# and up felt really heavy today

C. 7:30 not a pr, started out with 8 MU in a row which is the most ive ever done, but had nothing left at the end... it took me over a minute to get the last 2 muscle ups on my set of 5. Felt tired before I even started, really thought I could get around 6 min... maybe next time. Last week's work out on Friday was easier than Amanda, I felt way better then. 

PM - specific muscular end work

Every minute on the minute for 20 minutes:

1st min - 7 Kipping HSPU

2nd min - 7 Toes to Bar

+

5 min rest

+

Every minute on the minute for 10 minutes:

10 Hand Release Burpees to 6" OH

The HSPU/T2B felt great. Movements were easy and I could have kept this going for a long time. Burpees were another story, I would not have been able to do this for any longer, I was barely hanging on by the end, the first few sets were just under 30 seconds but then I started getting closer to 40  seconds so my rest was shorter and I was fading quick. Burpees were really tough again, surprise.