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 (increase loading by 2% for each weight category from last week)
Result: 188 / 209 / 240
Failed 2/3 on the last bit. It was difficult for me to get up this morning. Really tired and really lethargic. I think it had a lot to do with having 3 days off.
B
Pause Front Squat (1sec) - 3,3,3,3; rest 2:30 (mod-heavy, 75-78%)
Result: 315# across
This felt uncomfortably heavy. Positioning felt off and I felt pretty weak.
C
Band Assisted Pistol Negatives from box - 3 x 5-6 ea leg; rest as needed
Did my best here, but I didn't really like how these felt.
PM
A
Muscle-up Progressions x2 rounds through
Love these. They really make a difference.
B
Muscle-up - 1.1 reps on the min for 8min (16 total reps, put a gymnastics mat down to protect from falls)
Result: 10 for 16
I've come to find that I get less fatigued if I try to go for doubles. Granted, I only hit 2 out of the 8 attempts for doubles, but I DID hit 10 of the 16, which is the first time I've ever hit double digits in one session. All 10 are below.
C
Had to skip these due to time constraints.
+
AMRAP UB Shoulder Press @ 115#
AMRAP UB Strict Pull-ups (chin-over-bar)
AMRAP UB Rings Push-ups @21x1
AMRAP UB Inverted Bar Row @21x1
Rest 4-5min
x3 Rounds
SP - 21 / 18 / 19
sPU - 10 / 8 / 7
RPU - 12 / 11 / 11
IBR - 15 / 12 / 12
That tempo makes a tremendous difference. My shoulders were super fatigued going into this already from the snatches this morning and the muscle ups this afternoon. I must have been on speed last week...
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