11/13/2015

AM
3 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB Farmers walk) switch @20m

PM
A. Snatch, 10:00 tech/speed work, your choice of variation-load according to feel today, moderate/tough is ok if the shoulders say so...
B. Jerk balance, 5:00-8:00 light tech work
C. 1 clean pull + 3 clean-grip deadlifts (drop from top of clean pull and then reset for the deadlifts) 3x1 @235; 2:00 rest
+
15:00 @70% 
2 deadhang to inverted
200m run
4 wall walks
250m row

AM
25:00 airdyne @Z1 

PM
A. complete up to 125
B. complete up to 95
C. complete
+
complete


Mehhh today was okay. Snatches are still feeling weirdly heavy overhead, there's no pain in my shoulder but the weight just isn't as easy overhead as it used to be. These were all over the place today so I didn't go past 125 because I wanted to make sure my form wasn't turning to shit. While I was resting I watched some of my earlier attempts and noticed my chest was completely down in the set up. I really tried to keep my chest nice and high on the last two reps and I think it definitely made a difference (video).  

Jerk balances were fine, no pain at all. 

Clean pulls went pretty well, 235 is getting a bit higher these days. The deadlifts were easy, no problem doing all three as quick touch and go reps. 

I really enjoyed the 15:00 piece at 70%, I was able to stay moving the entire time and the weather was really nice for running. 

I also worked on some muscle ups after my other training was completed. I did a few sets of three bar muscle ups, then did a few sets of two ring muscle ups. Huzzah! These were okay, not as strong as they were but I think they'll get better over the next few weeks. I also had Austin teach me how to catch muscle ups with straight arms at the top (video). These are definitely a bit awkward, especially stringing them together, but I'm going to continue to work on them because I think they will definitely save time and fatigue during workouts.