Day 181

Programming:

Prep:
3 sets
10 KB Snatch each Arm
20 Push-Ups
200 Meter Row

A1: Hang Snatch (Above Knee)
3, 3, 3, 3, 3
Rest 90 seconds
A2: Overhead Squat
3, 3, 3, 3, 3
Rest 90 seconds

B1: Push Press
5, 5, 5, 5, 5
Rest 60 seconds
B2: Weighted Pull-Up Cluster
1.1.1 x 5 sets
Rest 15 seconds between cluster reps
Rest 2 minutes

C: AMRAP x 12 minutes
5 Muscle Ups
10 Power Snatch 135/95
30 Double Unders

D1: GHD Paddling Use light empty bar
30 seconds total
Rest 60 seconds
D2: Weighted Back Extension
(6-8 reps) @ 3133
Rest 2 minutes
(4-5 sets of D1+D2)

Iron Scap

Results and Notes:

Still dealing with shoulder injuries. They are achey at most times but it was a good break last week taking and extra day and getting therapy.

A1) 145/155/165/185/185 - first set at 185 felt clunky so I repeated and made them much smoother

A2) 185/205/225/245/245 - max for 3 is 255, 245 felt smooth and controlled. Had to narrow my grip to make my shoulder pain ease some. 

B1) 185/195/205/215/225(4) 

B2) 62/70/80/90/98 - next time I'll go heavier here

C) 4+22 - all MU sets unbroken. This was the best my MU have felt in months. I really focused on keeping straight arms and kipping hard and through. 

D) 15# bar + 25# plate