Saturday's work

I did 10 sets of 2 DL, every 45 seconds at 275. Felt fast and light.

Then did

30-10

20-20

10-30

HSPU/Chinups.

Chin ups were past vertical plan, not butterflies. 6:26. Most HSPU were kipping.

Finished with 5-25, back ext/double unders, 4 sets, rest every 30 seconds. I've been working on DUs in smaller sets, 15s, 20s, and today 25. They feel fine, but I need a better rope.

Snatch work

Today I did the snatch drill (power snatch, OHS-hang p snatch, OHS, squat snatch)

Did bar, 65, 75, 95, 105, 115, 125. I felt heavy on the grip. The OHS didn't feel great either.

WOD was 15-12-9-6-3 Power Snatch/Burpee. Did this in 5:33, 3 sec better than I did it in late November. The snatches were broken up 8 reps into the set of 12, but the rests were minimal. My burpees were slow but consistent, which suits me fine. I'm curious if my burpee technique (get down slow, get up quick) will be legit in competition, so I plan on cleaning up my burpees over the next 6 weeks.

Yesterday I did 30KBS, run 2.5k, 30KBS (55#). I ran pretty well, and recover well. I feel good today. Did this wod in 14:17. I stopped on rep 21 of the second set of swings. The run was probably done in 12 minutes. I will do 800s tomorrow.

Run and heavy stuff

I ran an 800 tonight. I hurt more than it should have. Keep on trucking.

Then I did

12-9-6-3

315 Deadlift

Muscleups

The deadlifts could not be dropped and the muscleups had to be finished from the hang, OPT standard. I did it in 10:20ish. Josie has the actual time. I failed on a muscle up on the set of 3, and that sucked. The deads were heavy but manageable, and the muscle ups were hard to generate the power needed, so they were slow. All in all, I'm pretty happy with it.

Tomorrow is KBS and a 2.5k run.