Re: Nik
 

10:00 break

rolled and stretched.

then EMOM 10:00
2 x seated ring muscle ups (singles)

fun hard work.

Re: Nik
 

10:00 break

snatch

burgener warm up

75lbs x3
95lbs x3
115lbs x3

all I had time for, but havent worked the movement at all in a week.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x2

not to bad today.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

3:00 break

5 x hang squat snatch 75lbs

3 sets 5 reps

the goal was to redip into the hang and go. working tech.

Re: Nik
 

WOD
Metcon (Time)
21-18-15-12-9-6-3
Alt DB Snatches 65/45
200 m Run


time 16:49, solid pace, but not fast at that weight.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

yesterday
front squat up to 365, failed 285

5x 185lbs
5x 200lbs
5x225lbs

Re: Nik
 

yesterday

i tried for EMOM of bar MUs but failed after set 7

5 sets 2 MUs unbroken, on the min

then 3,3, then missed then finished 3.3 but not on the min. though i know they are getting better, i am still not solid on them and fatigue.

Re: Nik
 

10:00 break

snatch drills.

hang snatch x3,+ snatch drops no dip x3

3sets with bar only
2 sets with 75lbs.