Feeling pretty good today and yesterday kind of motivated. I didn't get enough sleep but I feel pretty recovered. I had a rib sublux during the hang cleans yesterday and had it adjusted at the chiro at lunch yesterday. That area is still a little sore.
Programming
A) 3 Position Snatch @ 65% x 5 sets across
High Hand > 1" below knee > floor
B1) Power Snatch - TNG 5 Reps
Rest 90 sec
B2) Muscle Ups - Max UB sets
Rest 90 sec
C) Clean Pull - 2, 2, 2, 2, 2
Rest 120 sec
D) For Time:
5-4-3-2-1
Power Snatch 185
Muscle Ups
E) For Time:
12 Legless Rope Climbs (Sit Start)
Results/Notes
A) 155 across - really worked on positioning here. Last 2 sets on video.
B1) 135/155/175(F@5) - 155 felt solid, 135 was too light. I think I could hit 175 for sure.
B2) 11/7/6 - I'm pretty positive that my old PR was 8, so this is improvement
C) 275/275/295/305/305 - Thought my rib was going to be a problem at first. Really focused on shoulder retraction and positioning
D) 7:29 @ 175 - I missed 1 snatch on both the 5 and 4 sets that kind of set me back. It felt really heavy until I moved my hands about an inch wider, then it was popping up much faster with a better lockout. I may start snatching there to see how it makes the heavier weights.
E) 12:19 - First 6 were seated to 16' target. Next 6 were standing without a jump. At the end of 6, time was 5:20.
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