Monday July 14, 2014

Snatch was a real struggle today.  Pull felt fine and  I was getting under the bar fine, but my hips and hamstrings were so tight that I missed a ton of snatches out front. 

A. 6 sets of snatch x 2 reps

(1st set begins at 195)

 

195, 200, 205(Failed second), 205 (failed second), 195, 205 (failed second)

 

Was under everyone of the failed attempts but got pulled forward just enough on all of them to lose it on a knee.

 

B. Strict Overhead Press

* Set 1 – 5 reps @ 95lbs
* Set 2 – 5 reps @ 115lbs
* Set 3 – 5 reps @ 135lbs
* Set 4 – 3 reps @ 145lbs
* Set 5 – 3 reps @ 150lbs
* Set 6 – 3 reps @ 155lbs
* Set 7 – 10 reps @ 120lbs
Rest 2 minutes between sets

 

Got everything except 155lbs, only hit 2 there.

 

 

C. Four sets of:

Strict 20lb weighted Chest-to-Bar Pull-Ups x Max Reps
Rest as needed

 

5,5,5,5,

 

D. max unbroken muscle ups: followed by 3 every 30 sec until unable to complete

 

14 on the max set, which is a PR.  Then was only able to get 2 sets of 3