A. Overhead squat, 5 x 1, 31X1; 2:00 rest
B. Split jerk, build quickly to a tough single
+
For 10:00:
Evens: 2-3 bar muscle-ups
Odds: 1/side tough 1-arm KB overhead squat
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4 sets:
:30 row @ absolute max effort
:30 rest
A. 125-135-145-160-170
B. complete @205
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complete with 53# KB
3 MUs each time
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154 meters
145
140
139
Really solid training day. Overhead squats were much better today, I tried to focus on staying really tight on the way down and was less shaky. Split jerks felt awesome, I worked up to 205 pretty easily. I put 215 on the bar and unracked it but it just felt really heavy and I knew I wasn't going to be able to get it so I just put it back down without even trying to jerk it. I think if I had done less reps before, I might have been able to get it. But I'm really happy that 205 was relatively easy. The EMOM was really fun. I have never done 1 arm KB OHS before, they got easier as the EMOM went on. My right arm was tougher than my left, I kept going up on my toes a little bit. Bar MUs were extremely easy, I got 3 each time. I am really happy with how those are progressing. The row sprints SUCKED SO MUCH. That hurt a lot. I haven't been in that kind of pain after a workout in quite awhile. I'm glad Stephen was there to help push me through. My hand slipped off the handle on the fourth sprint so I lost a little bit of time on that but other than that I was pleased with how this went.
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