Friday, January 17, 2014


A. BS @20X1; 1,1,1,1; rest 2-3 min (only last single tough)
175, 185, 195, 200.
B. Gauntlet – every 75 sec – Snatch x 1 (max 8 sets)
85, 95, 105, 110, 115, 120. Woooo PR! 115 was really iffy aka I walked halfway across the gym before I was able to stabilize it, but then Paul made me put 120 on...I attempted it, failed, attempted it, failed, attempted, failed x like 8...all caught on video...and then BAM. 5 pound PR. 120# snatch. pretty stoked

C. Push press + Split jerk; 1.1 x 5; rest 2 min
85, 95, 105, 115, 120. 10 pound PR on the push press. Could have definitely gone higher
3 sets:
Row 400m
25 chin ups
rest walk 3 min
rows were slowish...worked on butterflying my chin ups, and they have gotten a lot better. still lots of work to be done though.
 rest as needed
8 min amrap:
80 wall balls (14#, 9ft target)
in remaining time amrap MU
10 MU. let me repeat that, TEN FREAKING MUSCLE UPS. The wall balls sucked, but were doable. Didn't rush my guts out on these because I knew I had plenty of time and did not want to be gassed when I got to the MU. Started out doing 1 MU every 10 seconds, but that progressively got slower as I got more tired. I did not fail any until my 11th attempt. I fought through the last two or three when it got to the dip, but I just kept telling myself "you got this far, do not waste it". Really proud of the muscle ups. I was worried about doing them A) at the end of a workout and B) after 80 wall balls. Happy with my progress, excited to make more.

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