A1. Snatch Balance: 5 x 2; rest 90 sec (165,185,205,215,215(1)
A2. Strict MU: 5 x 2-3, rest 90 sec (3,3,3,3,3)
B1. One Arm DB Row: 2 x 6-8 @20X0, rest 1 min b/t arms (60,60)
B2. Incline DB Bench Press: 2 x 8-10 @30X0, rest 90 sec (50,50)
5 rounds, NFT:
12 Strict Tuck Ups
12 Ring Dips
Notes: Felt good warming up today. I think I got over the hump of no caffeine (two weeks off). Also came to an epiphany that my shoulder mobility can be improved by pulling my shoulders back. From there I am able to get in a much better overhead position and also my pulling is improved as well. One thing that I have to focus on however is not overextending from my lower back. I start off the 165 for the snatch balance and increased by 10 pound increments and your 215. I got sloppy on my very last rep and missed it behind but overall I felt very good even with very very very tired legs.
Strict muscle ups felt awesome today. I did three reps per set each time. Keeping the shoulders back really allowed to engage my lats make it easier to get through the rings out internally rotating the shoulder. Single arm dumbbell rows were okay for the small amount of sets. I increase the weight from last time. Incline dumbbell press I kept it the same way. I moved onto the dips and tuck ups. Ring dips smoked my triceps and I felt a little bit of pain in my sternum. Noticed on the tuck ups that I was overextending on the way down. It is difficult for me to keep my rib cage down and hips tucked while extending from my hips.