8:00 @ 70% of [1 freestanding handstand push-up + 10 pulls on the rower]
4:00 rest
8:00 @ 70% of [200m run + 7 burpee toes-to-bar]
4:00 rest
For time:
9 CTB pull-ups
9 snatches, 85
7 bar muscle-ups
7 snatches, 95
5 ring muscle-ups
5 snatches, 105
+
400m sled drag, tough grind
complete
+
complete
+
7:10
+
complete with 190# on sled
First two pieces went really well. Freestanding HSPU were easy, no misses. Burpee toes to bar are definitely not my favorite thing but they're getting better. I was pretty disappointed with the snatch workout. I went into it thinking "I'll just do everything unbroken and do this in less than 5:00. Boom, easy, done" and errrrrrr that was NOT the case. A classic McCarty misjudgment. The snatches were shockingly difficult. I realized I have not done any light power snatch work in a long time. I had to break up 85 into 5 and 4, 95 was 4 and 3, and 105 was 2,2,1. WHAT the heck. I should have been able to do all of those unbroken. I was feeling really exhausted and my muscles were tired. CTB pull ups were unbroken but bar MUs were 3/2/2. I was tired on those too, I was catching myself a lot lower than usual, normally I get my hips right up to the bar and don't have to do much of a press out at the top but I was catching more on my stomach so I was having to push myself up. Arggggg. Why. The ring muscle ups were 3/2, by this point I was just confused as to why everything felt so terrible. I don't think I ate enough the day before since I was at the gym from 8-1:00 and then had to work from 3:00-10:00. Blah. Definitely disappointed with this. The sled drag was a lot harder than last week, I think I'm going to stay at 190 for the next few weeks. My legs were still pretty sore from the sled sprints on Saturday. Overall not the best training day.
