Monday - At home WOD
10 KB Swings 55#
15 Walking Lunges w/ KB
10 V-Ups + 10 Sit Ups
Tuesday - Skill - 10 min EMOM
Heavy KBS - 88#
7 MINUTES AMRAP
1 Power Snatch
1 Snatch Balance
Used 95#, got 9 rounds+1. Worked on power snatch after. Last couple felt real good. Worked up to 120#, made 125, but was not clean or pretty.
Wednesday - Skill - 10 MINUTES: 100 Double Unders, 10 Dead Hang Strict Pull Ups, 40ft Handstand Walk, 10 Ring Dips, work on Muscle Ups. Then did 5 min EMOM 7 ring dips + 20 DU.
21 Double Unders
15 HSPU 4” Deficit
9 Back Squats
20:34. Used 175# for squats. Attempted to do deficit, wasn't working. Had trouble doing regular hspu. Used ab mat for all but last round. Did most of last round with no pad!
Post wod did more work on muscle up.
Thursday - Rough day, rest day, really tired. Did some yoga in the morning and planks before dinner.
Friday - Skill 10 min: 10 Strict Pull Ups, 10 Ring Dips, then worked on Handstand Walk and Muscle Ups.
Buy in: 1500 Row (3:45)
15 Ball Slams 30#
7 Front Squats 135#
14:xx - This was rough, couldn't catch my breath. Wanted to use heavier weight, but glad I didn't. Squat clean was decent, but the rest of the front squats were hard to get through.
Saturday - Muscle up clinic. Some new drills. Sitting on floor, big hip drive. Reverse muscle ups (down). Work on pull to hips, violent sit up.
Sunday - Nice 7 mile run. Lots of ice patches in town, affected pace some, but pushed it when I could. Energy dropped after 5 or 5.5.