120216

Rest Day yesterday.

BB Gymnastics

1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.

115

2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

115, 135, 140, 145

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

135, 145, 150, 155 - could have gone a little heavier but feeling fatigued.

Conditioning

Beat the Coach (Canadian) 1.3

9-6-3 of:

Bar Muscle-Ups
Squat Clean to Thrusters 185/120#

For time.

5:39 Have video.  Very disappointed with this.  All bar MU were unbroken and gymnastics kip style.  SC Thrusters got so heavy so fast.  I was sucking wind and staring at the bar. UGH! Sub 4 is definitely doable.  I was in a bad mood and shouldn't have been. I let it get to me during my workout.  I did get to witness something so cool today during this metcon that I have never seen before.  Drew Shamblin actually stopped and starred at me during a workout. I guess my bar MU impressed him.  It was crazy awesome! haha

Midline

1a) 3X20 Reverse Hyper – medium, rest 45 sec.

purple band

1b) 3X20 UB GHD Situps – rest 45 sec.

completed

MFS - 9, 5, 5 bad mood today.  Things happened and I let if affect me which I never do.  Never again!!!

Then: 30 minute run about 5k distance.  Slow and easy with a few friends.