3/23/2016

AM
30:00 airdyne @Z1
+
15:00 mobility 

PM
A. Squat snatch, build quickly to a single @80-90% 1RM
+
3:00 @90%
1 muscle up
3 thrusters, 85
2 muscle ups
6 thrusters, 85
3 muscle ups
9 thrusters, 85
and so on...
+
:60 rest
+
3:00 @90%
box jumps w/step down
+
:60 rest
+
3:00 to build to a tough (not max) overhead squat triple from the ground

AM
complete
+
complete

PM
A. 145
+
40 reps
+
50 box jumps
+
145


Snatching wasn't great today, I was still really tight from 16.4 on Monday. Lower back and hamstrings were still really sore. I was able to build to 145 in three lifts but it wasn't the prettiest snatch I've ever done. 

The muscle up/thruster workout was tough, thrusters felt really heavy. Muscle ups were easy as usual but I was resting too much during the transition between thrusters/MUs. 

Box jumps were not great, my lower back was totally blown up for this. I know this is a pretty pathetic number but I tried to stay moving. Everything was just so tight.

The overhead squat was hard, although I should have started heavier. I did one set at 125 and one set at 145. I wish I would have started at 130 or 135 and gone to 150.