Saturday

AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
+
10/10 muscle-ups (video)

PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete

Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command.  I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front.  I tried for a double on every attempt today; some were close, some were not.  I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit.  Soon, though.  (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)

Overhead complex felt super heavy today.  Went for it just the once, and was relieved to get through it in one shot.

Snatch pulls felt excellent, but I think I forgot how to power snatch.  All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms.  Maybe I jumped too aggressively.  I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).

Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that.  Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting).  Finished these 0:20 faster than last week.  I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets.  Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead.  I felt like I was moving at max effort, but I could tell that it wasn't very fast.  If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit.