2/5/2016

AM
10:00 bike @Z1
+
4 sets:
:30 row sprint- increase effort every :10 so last :10 is 100%
3:30 walk rest
+
10:00 mobility work of choice 

PM
A. Snatch (any variation), build to a moderate single in exactly 3 attempts above 105
B. Clean (any variation), build to a moderate single in exactly 3 attempts picking up where you left off in A
+
For time:
5 squat cleans, 155
10 bar muscle ups
100 double unders
+
For 10:00
evens- 9 kipping handstand push ups
odds- 9 touch and go deadlifts, 125
+
3 rounds not for time:
20-30m double KB/DB overhead carry
4/side moderate powell raise, 30x0

AM
complete
+
145m
141m
141m
144m
+
complete

PM
A. 155
B. 200
+
2:30
+
complete
+
complete
35# KB
12# for PR


Man, I was lifting like a real turd today. I was really looking forward to the lifting portion, I thought it was a cool set up and I definitely need to work on making larger jumps. For the snatches I went 105-125-145. The snatch at 145 was super easy so I jumped to 160 but I failed it. I tried again but failed. Merrrrr. I went down to 155 and failed that as well. At this point I was getting pretty pissed, I kept failing out in front. I took some weight off and hit 145 just for a confidence boost. I put ten pounds back on and snatched 155 easily. Jesus. This was super annoying. I started at 155 for the cleans, then went to 175. I decided to jump to 200 for my final clean but failed the first attempt. It was such a bad lift, I rushed my first pull and didn't fully extend before pulling myself underneath the bar. I rested for a minute and then cleaned it easily on the second attempt. This was not my finest lifting session. 

The clean/bar muscle up workout was awesome, this went really well. This is a perfect workout for me and I wanted to smash it. The cleans at 155 were all quick singles and weren't hard at all. I was hoping to go unbroken on the bar muscle ups but I ended up breaking them up 7/3. My grip was getting fatigued and I figured it was smarter to just come off the bar than waste time hanging out at the top and risk failure. Double unders were easily unbroken. I was happy to get under three minutes on this and it's always a good day when I can come within five seconds of Megan and Mark on a workout. 

The EMOM was easy, my handstand push ups are getting better every week.