1/22/2015

A. Squat snatch, build quickly to 80-90% 1RM
B. Weighted pull-ups, build quickly to a tough single
+
9-7-5 for time:
Muscle ups
Squat snatch, 95
+
3 sets:
:45 row @97%
5:15 rest

A. complete @150
B. 211 (146 BW + 65)
+
8:02 (PR of 10:11)
+
225m/1:400
226m/1:39.5
223m/1:40.8


Wow, what an excellent day! Snatches felt great, no misses. 150 was very easy today. 

Weighted pull ups were also really easy, I worked up to 65# pretty fast. I thought I hit a PR but I looked at my blog and realized I have lost a few pounds since the last time I did weighted pull ups so...nevermind. But I'm happy I can quickly work up to that heavy of a weight. 

I finally got to test "Amanda" again! I have been wanting to do this for a long time. The last time I did this workout was two years ago and I was on the OPT Will program. It took me 18:13. Today it took me 8:02. I shaved 10 minutes off my previous time! I am so happy about this. I broke up the muscle ups 3/3/3, then 2/2/2/1, then 2/2/1. Snatches were all singles. I think the only way I could have gone any faster would be for me to string together the snatches, but I didn't want to fail any. I didn't have any failed muscle ups or failed snatches, so that was cool. Overall I feel really good about my performance on this. Thanks Stephen for cheering me on! 

Row sprints were a little rough, I was pretty tired from Amanda. I lost it a bit on the third one, legs and lungs were burning. 

Awesome day!