Flashback!
am
A. Snatch or power snatch up to 1RM -5% and -10%
B. Snatch pull up to 3RM -5% and -10%
C. Weighted Pullups – 3 x 5 across HEAVY + 6 x 2-3 reps heavy ascending
pm:
A. 3 rds AFAP
10 muscle ups
12 bar facing burpees
14 front rack alt lunges (135/93)
B. Assistance Work – NFT
3 rds
hanging scap squeeze x 12-15
HS hold on wall with shoulder retraction and press x 10
max l sit hold directly into 10-15 kick outs
+
5-7 min of shoulder stability work (light weight)
&
Crossover Symmetry / scap protocol
Am.
A. 75 kg/165#
B. 85 kg/187#
C. 3×5- 26#
6×3- 28.5/31/35/37.5/40/42.5#
A. Snatch: squat
(Snatch didn’t go as well as I hoped, focused more on volume of reps than volume in weight)
-climbed to 100k with small jumps
B. Pull-ups
-53 across
-70/77/82/88/96/105 x3s
PM:
A. Wod
-5:37
A. Snatch: up to 130 then completely fell apart…
B. Snatch pull 3RM: 180
C. Weighted pull-ups
3 sets 5 w 10#
3 sets 3 @ 18,20.5,23
3 sets 2 @ 25.5,28,30.5
D. Wod – 9:20
**subbed 2 sets 1mu+4rd (so 2mu+8rd total per round) for the 10 mu so I wouldn’t just sit at the rings. These were my first successful MUs in a very long time so I was pretty pleased all things considered
Snatched 105. Missed 110
Snatch pulls up to 264
Pull ups done
Metcon done with back rack 75lb step ups subbed for alt lunge
7:40
Muscle ups done
10
10
8/2
105
120
55 across
44/53/62/70/88/100
Metcon 7:40- muscle ups still my nemesis but love making it hurt w. Jon see and juanito
A. Snatch 185 like butter. Then a bunch of fails at 200 and 202.5 (head games) since apparently nothing above my waist could hold tension any longer. Got under every one but couldn’t hold. Drops at 175 and 165.
B. Snatch Pull up to 3×215.
C. 3 RFT – 10 MU, 12 BarBurpees, 14 Alt Lunges 135: 12:45 Rx