9/30/13

I was a little tight when I woke up this morning. But once I got warmed up everything felt great.

A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes
135# x 2 sets, 155# x 2 sets, 165# x 2 sets (missed the high-hang snatch on the first set of 165#, came back on the second set and nailed it.)

B.
Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes
175#, 185#, 195#, 205#
-I haven't put over 200 overhead in the snatch position since being back. It felt easy, pumped to throw some more weight on the bar soon.

C.
Back Squat
* Set 1 – 5 reps @ 75-80% (265#)
* Set 2 – 3 reps @ 85-90% (295#)
* Set 3 – 1 rep @ 90-95% (325#)
* Sets 4-6 – 8 reps @ 70-80% (265#)
Rest 2 minutes between sets.
-Big effort on these, squatting is feeling a lot better. Knees are no longer buckling under weight.

D.
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

4.52. Solid metcon. I had to break up the muscle-ups a bit, but good effort. They felt a lot better than they did last week. Pumped to train tomorrow!