2/17/19

This morning was a great workout ... coming off of this surgery/liquid diet was rough ... I didn't feel great on part A. This was probably entirely mental, not sure though, the liquid diet has made me feel emaciated. Once I got moving, everything felt pretty good though.

A.
Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes: 3 Position Power Snatch + 3 Overhead Squats
Even Minutes: 3-6 Bar Muscle-ups

-Snatches went 145#, 145#, 165#, 165#, 175# ... kept this on the lighter side
-Bar MU went unbroken sets of 6 each interval

B.
For Time:
3 Rope Climbs, 9 Box Jump Overs (24/20"), 48 Power Snatches (75/55)
3 Rope Climbs, 9 Box Jump Overs (24/20"), 24 Snatches (95/65)
3 Rope Climbs, 9 Box Jump Overs (24/20"), 12 Snatches (135/95)
3 Rope Climbs, 9 Box Jump Overs (24/20"), 6 Snatches (185/135)
3 Rope Climbs, 9 Box Jump Overs (24/20"), 3 Snatches (225/155)

-23:03 ... got to the bar at 225# at 19:50 ... so the 3 snatches took approximately 3 minutes, with 1 miss. I hit the first one right away and felt very solid ... rested a few seconds and immediately missed the next rep ... but hitting 225# EMOM after all the previous work was okay for me. I was happy to just get these reps at all... great workout, had a great time getting back into things after wasting away from surgery.

C.
2 Mile run, with a partner, alternating 400m intervals (4 each)

-Complete, didn't get the time, just went for fun. It felt good to run. As I've been withering away over the last few days I was fantasizing about running, really happy to do this.

D.
3 Sets:
Seated DB Shoulder Press x 10 reps (2 x 50# DB)
Lat Pull-Down x 10 reps (110#)
Plank x :60
Rest as needed

-Complete ... added in this accessory work, was a simple but good finisher