After a few days off I felt a lot more recovered. Although, my posterior chain was still sore. I got a huge lower back pump just from my warm-up. This week is my first de-load week since starting my new strength cycle. It is much needed and I'm looking forward to a little time off from the heavy weights. Today looked like this:
For time:
'Amanda'
9-7-5
Muscle-ups
135 lb Squat Snatch
My time: 6.55. The muscle-ups were easy and fast. Although 135 got heavy after a while. I want to do this again. A lot of my reps were broken. I think I got 4 snatches unbroken, I can do more. I'm excited to do this WOD again. I was actually nervous befor the WOD; something that usually doesn't happen. It always feels good to get a WOD done and realize it wasn't as bad as I thought it would be.
Rest 10 minutes then, for time:
1000m Row then...
12-9-6-3-6-9-12
135 lb Power Clean and Jerk
Burpees
My time: 18.40. This WOD was fairly challenging. The weight was just heavy enough to be rough toward the end. Overall a good WOD.
Rest 5 minutes then:
3 Rounds, not for time:
5 Skins-the-Cats
20 GHD Sit-ups
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