Wednesday, November 20, 2013


Bruised and beat up from my massage yesterday...and still super sore so I modified my workout a little bit today. Honestly I almost skipped the 3RFT all together, but then I came to my senses (aka Joey talked some sense into me) and I just modified it.  Kind of disappointed in myself that I even thought to skip part of my workout, but in the end I did it and that's all that matters. Definitely not my best training day. Zero coffee, work ran over, not enough food. I was pretty irresponsible going into it, now that I think about it/

A. FS @31X1; 5,5,5; rest 2 min
125, 135, 145. reallllly felt these today
B. 5 sets – muscle snatch + heaving snatch balance + snatch balance; rest 2-3 min
65, 70, 75, 80, 85. These felt great until the very last snatch balance, which I justbarely got under.
C. Emom 12 min – 
Odd - Power snatch + hang snatch + snatch - 1.1.1 (inc load per set)
messed this one up and started too high, so i wasn't able to keep increasing. 80, 85, 90, 90, 90, 90
Even - Segmented snatch DL @5131 x 3
145 pounds. OUCH
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row 25#
20 step ups
10 single arm DB row 
-9:35. Was supposed to do weighted step ups, but my lower body was NOT having that. And only the first round of wall balls was unbroken. whatever, I did what I could.

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