7/27/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 altnerating breathing out hard each rep; :30 rest
B. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, build quickly to a challenging set
+
For 18:00
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
2nd: 8m sandbag walking lunges
3rd: 3 bar muscle ups
+
3 sets:
25 row @95%
3:35 rest

AM
DNS

PM
A1. complete
A2. complete
B. 145
+
complete
135-145-155-165-175-175
+
126m
124m
124m 


I was't able to complete my AM session today because I had to cover the 7:00 class last minute so I didn't have enough time. Sorry about that!

Snatches felt pretty good today, I didn't have any misses until I got up to 145. I hit the snatch but missed the hang snatch, I overshot and it went behind me. Stephen said it was a good miss. I tried again and got it pretty easily. 

Squat cleans were kind of rough, I did this EMOM in my metcons because I didn't want to lunge in my lifters. It was definitely harder to stay back on my heels and all the front squats felt heavy. I was planning on going up to 185 for the last set of cleans but once I started I realized I probably wouldn't be getting that high. Bar muscle ups unbroken every set.