15min - Quad/Hamstring/Groin Mobility Work (use Supple Leopard as reference)
1) Pancake
2) Couch
3) Frog
4) Banded hammie
5) BB Roll for quads
+
A
Muscle-up Progressions x1 round + 2-3 perfect doubles
Did 4 to prep. Hit a double one time and it was really fugly.
B
Muscle-up - 1.1 reps on the min for 6min (MUST BE SINGLES, put a gymnastics mat down to protect from falls)
These weren't too hot today. Performed them as singles and only hit 8 for 12. Frustrating. THey just felt really, really off. Not sure why but my timing was all sorts of off. Positive side, I hit 12 total for the day (including warm-up) and that's a 2 rep PR in one session. It's the little things, I guess.
C
Power Snatch - 30 reps for time @ 165#; rest to complete recovery befroe "D"
Result - 3:31
Content with this. Not happy, but content. Treated this as deuces every 12 seconds for as long as possible. Made it to 26 before I had to do singles. Video below.
D1
Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 5 sets of the complex; rest 60sec (Dips @ 32x1 tempo)
D2
Strict Pull-up (COB) x5 + Bar Hang in Hollow xAMSAP; 5 ests of the complex; rest 60sec
Supports - :18 / :20 / :19 / :16 / :15
Hollow Holds - :10 / :15 / :15 / :16 / :14
Didn't do so hot on these. That tempo is rough on the dips. Especially after the snatches. Received a couple rips after the snatches so that definitely played a role.
+
Cyclical Cool-down - 10min @ EN1/EN0
Repeat Pre-workout Mobility
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