A. 25:00+ Snatching to a heavy single
Focus on moving feet. Stopped when feet stopped moving. Finished at 150(68kg). Then hit three perfect singles at 121(55kg).
B. 2 rounds:
5 rope climbs
10 snatches at 73#
20 ub thrusters
40 double unders
Rest 1:1
13:34
Waiting to go unbroken in something is a good mental focus to get better on pushing thresholds. Teaches me to go more on feeling and forces you to fight for reps. Dubs were a nightmare today. Maybe all the shoulders. Shoe was untied in first one, stupid shit that I need to tighten up.
PM:
A. 2 muscle ups every 1:15×6
B. 1 muscle up every :35×7
C. 1 muscle up every :40×3: got shitty here and habits came back. But finished.
D. Weighted semi pronated pull ups on rings
6×3-4: 4@5#, 4@7.5#, 4@10#, 4@12#, 3@15, 3@15
E. 4 rounds:
12 banded tricep extensions (blue)
10 BB curls at 33#
E. Towel pull-ups at bodyweight
5, 4, 4, 4
F. Cool down shoulder stretches