7/8/2016

AM
30:00 bike @Z1, off every 5:00 for 5-6 moderate barbell upright rows, 31x0

PM
5:00-8:00 strict muscle up practice
+
A. Squat snatch, 7x3 @95 touch and go, begin a set every :45
B. Back squat, 2-2-2-2, 22x1; 2:30 rest
+
AMRAP in 9:00
6 thrusters, 85
3 bar muscle ups
+
For time steady:
50 GHD sit ups
200m farmers walk, 53/hand

AM
complete

PM
complete
accumulated 7 singles
+
A. complete
B. 210-220-230-240
+
7 rounds + 1 bar muscle up
+
7:30


Strict muscle ups weren't as easy as last week, turnover didn't feel as aggressive. I had one fail but managed to accumulate seven singles. I didn't go for any doubles today because they were just feeling slow. 

Snatches felt really good, I actually ended up taking off my belt after the first set because it was getting in the way. I might start messing around with not wearing a belt when I snatch just to see how it feels. 

Back squats were good, 240 was tough.

I definitely moved way too slow on the AMRAP, I should be able to get nine rounds on something like this. I was on pace to get one round per minute but I started resting too long before each set of bar muscle ups. Everything was unbroken, I was able to move from the muscle ups to the thrusters pretty quickly but for some reason I was resting between the thrusters and muscle ups. I just couldn't force myself to jump up there. At one point I was standing there staring up at the bar and Alex came over and asked how much time I had left. I told him I had a little over a minute and he said "Well Jesus, get moving sister." 

The GHD workout was rough. These are just the worst. I was moving pretty well until I hit thirty, then I started to slow wayyyyyy down. I think I finished the GHD sit ups in 2:30, this was definitely not regionals speed at all. It took me awhile to make my way over to the door for the farmers walk, I was really dizzy. I had to take a second before I picked up the kettlebells. I thought I would be able to just go 100/100m on this but I had to break it up a lot. This took forever. I hate GHD sit ups.