Day 16

Mood/Health
Woke up with a better vibe today and ready to go hit some weights and snap out of the funk I was in yesterday. It was good to get 7+ hours of sleep too.

Programming
AM SESSION
Prep) 3X through
        5 Snatch Grip Push Press
        5 OHS
        5 Snatch Balance
        5 Good Mornings

A) 1 Snatch Balance + 2 OHS
    5 sets building to moderate

B) "Chip Away" from Crush Games
     For time:
     100 Double Unders
     50 One Arm Dumbell GTO (65#)
     40 Box Jump Overs (30")
     30 Weighte KB Pistols (53#)
     25 CTB Pull-ups
     10 MU
     100 Double Unders

PM SESSION
C) "Timothy Davis"
    Buy-in: 15 MU
    2 Rds of DT @ 155:
       12 DL
       9 Hang Power Cleans
       6 STO
   120 Double Unders
   2 Rds of DT @ 155:
      12 DL
      9 Hang Power Cleans
      6 STO
    Buy-out: 12 MU

D) 75 GHD Sit-ups + 75 Back Extensions in fewest sets possible

Results/Notes
Prep) Worked to 65# and focused on positions

A) 115/135/155/175/185 - worked to moderate. This felt pretty good.

B) 14:50 - Had to go 70# on the DB snatches. The KB pistols ate me up pretty good as I was moving very well to there. Went 25/25 on the snatches, paced the box jumps with a breath on each side of the box while moving. After the pistols I was very weak on the bar, breaking my CTB into 3-5s due to grip (I was pouring sweat at this point). The only solace here is I went very quick on my breaks ~5 sec or less. MU were broken into 2's trying to keep from staring at the rings. Second set of DU went smooth; broken up 75/12/13 due to a miss at 87.

C) 13:08 - Much tougher than it looks on paper. I was feeling really great coming off the rings in 6/4/5 sets and the 2nd round of DT caught me. The DUs were sets of 30 with purposeful short rests and I ground through the last sets of DT breaking as I needed. The last MU were all 2's.

D) Sit-ups were 30/28/17 - Back Ext were 35/40

Overall a good day, although my times are not where I want them to be. I see some weaknesses that need some work, so time to address them.

 It was so hot at the PM session that my hands were prunes from sweat and my shoes hadn't dried out from the afternoon session the next morning.