Saturday, July 23, 2016


30:00b bike @Z1, off every 5:00 for 4-5 moderate barbell upright rows, 31x0

A. Squat snatch, 10x3 touch and go @95, begin a set every :60
B. Back squat, 3-3-3, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice, limit to just a few reps
AMRAP in 10:00
5 strict fat bar pull ups
5 thrusters, 95
Not for time:
60 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops 


A. complete
B. 205-225-240
C. complete, accumulated 5 singles
9 rounds + 2 thrusters

Didn't have enough time before my 7:00 AM class to do my AM session today, next week will be back to normal. 

PM session went pretty well, it was just so hot. I haven't sweat that much in a very long time. 

Snatches were good today but Stephen told me I need to work on having more arm bend in my second pull. He said my arms were basically completely straight and the bar was going way out in front. I did a snatch pull and then went right into my three snatches and it was already a lot better. This is definitely something I'll keep working on. By the end of this it was getting difficult to even hold on to the bar because my hands were so sweaty. 

Back squats felt heavy today but I was happy to get 240 for three. 

Strict muscle ups are getting easier, I didn't have any misses today. 

The AMRAP was harder than I thought it would be, it was actually the pull ups that got difficult. I was able to do all five unbroken for the first few rounds but then I had to switch to 3/2. All thrusters were unbroken. I was mad that I didn't push myself harder at the end to get ten rounds, I thought I might be able to get all the thrusters right at the end but alas, I couldn't. 

Addison joined me on the GHD sit ups/sand bag carry so that was cool. She really pushed me on the sit ups, I took a break at 30 and then again at 40, so she told me we were going to do the last 20 reps without stopping. WHY DO YOU HATE ME ADDISON. Just kidding. I don't think I will ever enjoy GHD sit ups. It was fun working out with Addi though. 

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