7/20/2015

AM
5000m row @Z1

PM
A. Squat snatch, build to a max for the day
B. Back squat barefoot, 3x3-4, 42x1; 2:30
+
For 21:00
1st: :10/side bottom of pistol hold-in nanos, foot flat on ground, use as little support as possible
2nd: 3-4 unbroken muscle ups
3rd: 50 double unders
+
3 rounds not for time:
6/side powell raises, 30x0
15 moderate reverse hypers

AM
complete

PM
A. 155 (165 Fx2)
B. 145-155-165
+
complete
4 MUs each set
+
complete
15# for PR
45#/side for RH


Today was awesome! This is the best I've felt in a few weeks. 

Snatching went really well today. For some reason I was really confident going into my lifting portion, I had watched a bunch of videos of Michelle Letendre snatching and I was excited to lift. It went much better than last week, I didn't have any fails (until 165 obviously). I was being really patient with my set up and my pull off the ground, and it made a huge difference. I went 105-125-145-155. 155 was EASY, it was probably the easiest 155 I've ever done. I went for 165 and barely missed it, I overextended in the bottom and it went behind me. I thought it was a "good miss" as Stephen would say. You say that, right Stephen? I feel like I've heard you say that. The pull off the ground was very easy and I thought I had it for a second. I tried again and the bar slipped out of my hands so I called it there. Very confident I could hit 165 again in the next few weeks. I really want to hit 170 soon. 

Barefoot back squat was easier than last week, I tried to stick perfectly to the tempo. 

The EMOM was pretty enjoyable today. Stephen told me I still need to work on how I'm holding myself in the bottom of an assisted pistol, I was leaning too far back instead of staying tight to the side like I would if I was doing a pistol in lifters. I tried to fix it for the last couple of sets, I definitely see what he was talking about. Muscle ups felt great, 4 easily every time. Double unders were easy. 

Powell raises were tough today but at that point I think my shoulders were pretty fried from the muscle ups.