Saturday, August 4, 2012
A. Power snatch from high blocks: 8x1; rest 2min (165,175,185,195,200,205(f),205,210(f))
B1. BB Split Squat: 3x4-6 @ 30x1; rest 2min (115, 125, 135)
B2. Muscle Ups: 3xAMRAP in 90sec; rest 2min (14,13,10)
C. 200 walking lunges for time (4:11)
Notes: First day back to real training after the back injury. I was fired up and felt very good. I looked at a video analysis by Glenn Pendlay and something definitely clicked on the snatch. I was bringing the bar back into the lap very nicely and the bar was hitting the slot on the catch nicely. Split squats were brutal. Haven't hit tempo in a while and my heart definitely felt it! Muscle up were okay. Not great. Tough grip with the amount of sweating I was doing. I instantly started having butt cramps after the walking lunges. I was able to go unbroken on them so that is a step in the right direction.
5 Rounds for time:
75 Double Unders
2 Rope Climbs (20')
Notes: I hate rope climbs. Not only do they ruin my shoes but they send my heart rate through the roof. I think I will be throwing these into some warm-ups just to get some skill touches on them. I still haven't figured out what foot position works best for me. Broke the double unders up a lot to keep the heart rate down as much as possible. Tough workout.