Monday, July 7, 2014

7/7 Training Snatches, Back Squats & Muscle-ups!

Good sleep. Woke up 1 min before alarm.  Coached 9 & 10a CF then trained at 11:30. Feeling a bit tired going into session, but energy picked up when I got going. 

A. Hang snatch EMOM for 8 min building
105-110-115-120-125-130F-130-130 solid. Videos of last 4 minutes. 

B. Back squat @30X1; 6.6.6x3; rest 20 sec/rest 4 min
Right inferior knee cap feeling a bit off so I lost the lifting shoes for these sets. Sometimes shoes throw me just slightly forward & changes how it feels on my knees. Already feeling better after the session. 
165-170 (rest 6 min...ran to bathroom & started talking to folks), 175. Baseline recovered within 4 minutes each time. Low back fatigue is what I felt most in between sets. Video of 175lbs. 


C. 8 ub muscle-ups; 4 sets; rest 2-3 min
Did one set of 3 for warm-up & started.  Rested 3 minutes b/w each set. Kip is still not ideal on dip. Thinking about bringing knees to chest but obviously more kicking my butt.  didn't feel close to a max set until set 4.  


D. strict supinated wtd CTB chin ups @20X1; 3-4x4; rest 2 min

4x35lbs, 40lbs, 3x45lbs, 2x50lbs & chest not solid to bar..more delts grazing bar.  Grip & arms feeling the swell from MUs. 

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