After another much needed rest day I got back at it. This day started with some oly lifts with a bit of a twist on it.

Part A.) Every 2 mins perform 2 Snatches for 16 minutes

1x95, 1x115, 1x135, 1x145, 2x155, 2x165, 2x175, 2x185F, 2x185F, 2x190

I messed up at the beginning by not just starting with 135. I had to change the weight a lot and that threw up my pacing of when I wanted to lift which is why I never felt real comfortable with my technique this whole workout but just felt rushed. I couldn’t believe that I failed at 185 4x, so I just moved to 190 and got that which kinda salvaged the workout.

Part C.) Clean & Jerk every minute for 10mins (start at last snatch weight)

190-205-215-220-225-230-235-240-245-250 (no Jerk)

This went a lot better then the snatches did. What I did realize during this part was that i kinda tweaked my hamstring which is whats causing me to feel less explosive on my pulls. I was happier with this workout though.

Part C.) Every minute for 10mins

3-Deadlift

6-Burpees

9-Wallball

[If you miss around weight the remainder of the minute and then continue]

8rds (2@300lbs, 6@275)

This was a lot tougher then it looked and I was a bit overzealous with the 300lbs. I think if i had started with 275 from the beginning I could have gotten all 10rds. But I wasn’t too upset with getting 8rds in.

The last workout for the week started off with some skill work:

Part A.) 2 Sets (Not for time)

15m-Handstand Walk

30sec-L Sit

2-Rope Climbs

I subbed 6 strict ring pullups for the rope climbs. I’m getting a lot better with my HSW also I did both sets of 15m in two parts. I usually get fairly close to 10m and then finish the last 5m.

Part B.) 3 Rounds

400m-Run

10-Muslce Ups

20-KBS (24kg)

Finished in: 12:53

-10min Rest-

Part C.) 3 Rounds

350m-Row

15-Pull Ups

Finished in: 6:54

Part B the hardest part was the muscle ups. I did my first round unbroken and after that I only got the KBS unbroken. I wasn’t too upset with how my Muscle ups went though. I broke the other 2 rounds up as follows 5-2-2-1 so not too bad. I think I could’ve pushed on the runs a bit more

Part C was supposed to have 3 rope climbs between the row and the pull ups, but I don’t have a rope and the sub for a rope climb was more pullups so I just decided to cut that part out and do it that way. My legs were not feeling up to the task at this portion of the workout. My rows were all at around the 1:48-1:50 pace.