Monday, September 21, 2015

PM
15min Quad/Hamstring/Groin Mobility
*report


Pancake / Banded Cossack / BB Quad Roll / High - Hammie LAX Ball on Box

+
A
Muscle-up Progressions - 10min (no full reps just basic transition progressions)

Good stuff. Transitions are starting to feel better.

B1
Power Snatch - 3 x 5.5.5 TnG; rest 20sec + 60sec (135#)

B2
Power Snatch - 3 x 3.3.3 TnG; rest 20sec + 60sec (165#)

B3
Power Snatch - 3 x 1.1.1; rest 20sec + 60sec (195#)

This really wasn't too bad. A little low back stiffness/soreness afterward. Going to the chiropractor in the AM so should feel better after that. 

+
EMOM for 22min
5 CTB (kip or B-fly) on the top of the min, AD @ EN2/EN3 effort for remaining time

Min 0 - 18: Unbroken Butterfly

Min 18 - 20: Unbroken mix of kip and butterfly

Min 21: 3/1/1

Min 22: 2/1/1/1

SO CLOSE!!! I'm really starting to understand the butterfly motion of the C2B. Never really hit a level of fatigue here. Everything felt good...however...the last 4 minutes were a challenge due to my hands. I have blisters under my blisters. I shaved down my calluses last week so new shit is forming, I guess. Muscle ups are going to be a challenge tomorrow. My hands are quite tender. 

+
EMOM for 22min
5 Burpees on the top of the min, Row @ EN2/EN3 for remaining time

This does a number on my breathing. This combination is rough.