HRV: 102 (+8/green)
3 x 3 slow Snatch Grip Sots Press from behind in warmup (complete)
A. Power Snatch: 3 x 220.127.116.11.1; rest 15 sec/3 min (165,175,185)
Box Jump-overs 24"
One Arm DB Snatches/arm 55lbs
Notes: Back wasn't feeling too bad today but my butt and hamstrings are really sore. Made sure to warm-up shoulders, hips, and lower back well before getting into power snatches. Snatches felt pretty good today though I was a little late on my pull. I have to get my hips underneath me a little earlier so that I can use my legs to elevated the bar more instead up wipping back with my lower back. No misses and I was able to hit 185 for 5 reps, something that was a struggle on Tuesday trying for 2.
Moved onto the tester. Haven't done heavy deadlifts in a while so I didn't know how this would feel. No real issue with the deadlifts but I definitely felt the effects from the deadlifts in Wednesday's tester. The snatches definitely get your heart up but I feel comfortable being able to push through on that weight. Did too many reps a few times but no matter, the effort was there. Back wasn't too bad afterward.
Event 4 (game day rules)
In 7 min:
60' HS Walk* - 12' increments, 1st must be done unbroken. 1 Burpee penalty for fractions.
50 Wallballs 20lb
AMRAP MUs in time remaining
Result: 26 Muscle Ups
Notes: Felt pretty good going into this workout and my goal was 30 reps. Went unbroken on HS walks and then unbroken on the wall balls. I planned on breaking them up but they felt easy so I decided just to keep going. Took ten seconds rest and then got to the rings. A little disappointed that with 4:20 on the clock I couldn't get all 30 reps, but that's life. I think I was a little too aggressive with my swing and too late with my hips. I will keep this in mind going forward.