14 July

Training (10a)

A. Squat snatch; 6 singles @85+% 1rm; rest 90 seconds
*225/235/240/245/245/250
*No misses, felt pretty solid today. A little sloppy at 245 so I hit that twice but overall, was surprised how strong I felt after Saturday took a toll on my legs. 

B. 1 1/4 front squat; 6-8x5; rest 2 min
*205/215/225/235/245
*Low back was actually pretty still a little tight from Saturday's front squats so I went conservative to start and ended where we probably should have started. Just wanted to make sure I didn't push too hard from the start on these and screw up the rest of my week. 

+

3 rounds for time:
5 squat clean 225#
1 legless rope climb
*3:35
*1st set of SC u/b then singles for 2nd set then 2-1-1-1 for last set. Rope climbs didn't bother my bicep at all. 

rest 5 min

3 rounds for time:
10 thrusters 155#
5 muscle ups
*4:56
*All Muscle-Ups U/B, 1st and 2nd set of Thrusters U/B, last set 6/4. This was pretty brutal. Wasn't recovered at the start of this workout by any means. 

rest 5 min

3 rounds for time
15 thrusters 95#
15 CTB pull ups
*5:16
*This was bad from the first set of thrusters. Couldn't catch my breath. Did my C2B all u/b and Thrusters in 1st and 2nd were U/B but broke last set 8/7. Took me close to 15 minutes to recover from this combination of workouts. 


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