Monday January 19th, 2014

Monday!

Warm-Up:
EMOM 10
1- 40 DUs
2- 6 Air Squats with 5s hold
3- 6 dips + 12 push-ups
4- BMU turnovers
5- 5 muscle snatch + 5 snatch balance
then bands, PVC and barbells to working weight for

Strength:
A. Power Snatch  12 x 1 begin a set every :30

used #165 except for 3 at #155 in the middle, had a couple of misses. Felt better at the end, I got focuesed on being tight and retracting my shoulders. 

B. Back Squat 3-3-3 22X1 rest 3:00

#275 - #305 - #305 - didn't wear the Oly shoes for this one, felt alright!

MetCon:
6 rounds for time:
6 power cleans @ #205 (all singles)
6 bar muscle ups (3-3, 3-3, 3-2-1, 2-2-1-1, 4-2, 4-2)
6 deficit HSPU 4” (6, 5-1, 3-3, 3-3, 3-2-1, 3-2-1)

Finished in 18:51

This was tough but fun! I should be closer to 2:30 rounds once I get myself totally right! Felt solid today, only had a couple coughing/wheezing fits during this one. I went 2:00 on the first round, dropped off on 2-3, 4-6 were around 3:00 each. All singles on the PCs. These were ok, I need to get back on the bar quicker, and I need to try cycling doubles/triples to get a feel for that at weights over #200. Very pleased with the BMUs compared to the usual. I think the position work and BMU turnovers are helping. Still need to stay tight with the arm/hollow positions, and not let my legs get wild! The HSPU were better than I expected. Pleased with those as well! Overall I feel like I'm back on track with things.