16 August

Training (930a)

A. Squat snatch; perform 10 singles bw 225-245#; rest as needed bw reps
*225/235/245x/245/245/245x/245/245/245/245x
*Felt alright, not great but got smoother towards the end. 

B. Snatch balance; 5x5; rest 2 min (speed/technical focus, not loading)
*135/165/185/205/205
*These felt solid, was able to stay fast throughout. 

C. Rear foot elevated front rack split squats; @32x1, 8-10x4; rest 1 min bw legs
*45# x 8 Reps each foot for all. This was very difficult. 


Training PM (230p)

5-4-3-2-1
Muscle ups
Parallete hspu
*Subbed HSPU instead of Paralletes half way through. The EROM was hurting my bicep. MUps U/B and felt fine. 
*4:20

rest 5 min

10-8-6-4-2
Bar muscle ups
strict hspu
*9:36
*Bar Mups felt much better than last week. 

rest 5 min

20-18-16-12-10
chin ups
ring dips
*8:36
*Did regular pullups to save my bicep. All Pullups U/B. Ring dips were limiter, really tough.