11/5/12

My body was definitely not recovered from the 4 workouts I did between Friday and Saturday. But I tried to go as hard as possible today and had a decent workout.

Sq Snatch: 
2X2 @ 70% (145#)
2X2 @ 80% (165#)
2X1 @ 90% (185#)
2X1 @ 95% (195#) - failed second rep on this (usually wouldn't fail this, just wasn't there today) 
4X1 @ 85% (175#) 
– rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60sec (225#)


3X5 Behind the Neck Snatch Grip Push Press – (185#, 205#, 205#) rest 60 sec. 

Rest 10 minutes then...

2 RFT:
50 Pull-ups
75 Sit-ups
50 Overhead Squats (75#)
75 Double-unders

22.02. Rough WOD. I didn't feel great, but tried to push it as hard as possible. I definitely need to work in more workouts with high volume repetitions like this.

-Worked on bar muscle-ups for 20-30 minutes after the WOD. Solid skill session. I don't do these enough, need to get confident with them.

Overall a solid day. I hope I'm more recovered/feel better tomorrow.