15min - Quad/Hamstring/Groin Mobility Work (use Supple Leopard as reference)
*report what you do here
+
A
Power Snatch x1 + Hang Squat Snatch - 9 sets of the complex; rest 90sec (3 moderate/3 mod-heavy/3 heavy)
Result: 185 / 205 / 235 / 255 attempt
Got a little over-ambitious, I think. I compiled the best reps together. After the 3rd set @ 235#, I wanted to go for something heavy. I hit an official PR on power snatch @ 255# and just missed the hang snatch.
B
Pause Front Squat (1sec) - 3,3,3,3; rest 2:30 (mod-heavy, 75-78%)
Result: 295 / 315 / 315
Felt pretty good here. Pretty tired after the snatches, but 315# felt pretty light.
C
Band Assisted Pistol Negatives from box - 3 x 5-6 ea leg; rest as needed
These weren't terrible but they weren't great. Ankle mobility continues to be a limiting factor here.
PM
A
Muscle-up Progressions x2 rounds through
Love these.
B
Muscle-up - 1.1 reps on the min for 8min (16 total reps, put a gymnastics mat down to protect from falls)
Didn't have much confidence with this today. I hit 7 of the 16. Unlike the previous EMOMs, I attempted all 16 reps. I've been having a lot of difficulty keeping my mind right on these. I become quite terrified when I'm at the top, thinking I'm going to fall every time. I think my confidence level will improve as I continue to lose weight.
C
Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) x15sec - 6 sets of the complex; rest 90sec-2min (Dips @ 32x1 tempo)
These were a shoulder burner. Destroyed me.
+
AMRAP UB Shoulder Press @ 115#
Result: 20 / 22 / 20
AMRAP UB Strict Pull-ups (chin-over-bar)
Result: 12 / 14 / 14
AMRAP UB Rings Push-ups @21x1
Result: 19 / 19 / 18
AMRAP UB Inverted Bar Row @21x1
Result: 15 / 17 / 16
Rest 4-5min
x3 Rounds
Not going to lie, this was ugly and disappointing, however, my shoulders were pretty spent from the muscle ups, dips, and snatches.
Sorry I got this up late.
No comments:
Post a Comment