9/14/2015

AM
4 sets:
1000m row @80% effort, above Z1 but definitely still sustainable across all sets
2:00 walk rest

PM
A. Squat snatch clusters, 3x1.1.1.1.1 @65-70% 1RM, :10 between singles, 2:00 
B. Back squat barefoot, 2-2-2-2 all heavy, 20x1; 2:30 rest
+
For time:
10 muscle ups
80 double unders
40 alternating pistols
80 double unders
10 muscle ups
+
3 rounds not for time:
4 moderate trap 3, 30x0
15 moderate reverse hypers

AM
4:24.2/2:12.1
4:22.5/2:11.3
4:22.9/2:11.5
4:22.7/2:11.4

PM
A. Complete @115
B. 195-205-215-220
+
8:03
+
complete
12# for trap 3
55#/side for RH


Errrr I feel like I might have gone a bit faster than 80% on the rows this morning. The first one was a bit slower because I wasn't warmed up but I think I might have pushed the rest of them a little harder than 80%. Once I hit a 2:11 pace on the second set I wanted to keep it there, even if it meant I was breathing pretty hard on the last row. 

Snatches went really well today! I was only using 115 but I'm very happy to be working at lighter weights since I'm trying to completely re-work my set up. Today was already an improvement, I tried to focus on getting my chest up and being more patient with the pull from the ground. I can tell this is going to take some time to fix but I want to spend the time working on it, I'm tired of losing snatches out in front due to a bad set up. 

Back squats felt reaaaaaaal heavy today, 220 was definitely a struggle to hit for two reps. This is the most I've squatted without knee sleeves. 

Merrrrrr the muscle up workout did not go as well as I wanted. I really thought I would be able to do this around 6:30. Muscle ups were not the best today, shoulders were very tight and my kip was weird, I wasn't fully extending in the bottom of the kip like I normally do. I felt very constricted and tight, and as I result I was catching all of my muscle ups unusually low. The first set of MUs were 6/2/2, definitely not what I was expecting. I was hoping to just do 6/4 but everything was so tight. First set of double unders were unbroken. Pistols definitely took the most time. They were fine, just slow. I'm still getting used to doing them in nanos with no knee sleeves. I never failed a rep, they were just cautious pistols. I tripped up once during the second set of double unders, and the last set of muscle ups was broken up 3/2/2/2/1. Mehhhh. I don't know what was going on with my muscle ups today, shoulders were very tight and I was catching very low. Also, I'm usually able to string more together, I don't know what the deal was.