Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. 1 muscle snatch + 1 hang muscle snatches, 4 x 1; :90 rest
B1. DB bench press w/knees & feet off bench, 5-5-5-5, 20X1; :60 rest
B2. Incline DB row, 4 x 4-5, 11X1; 2:00 rest
+
For time:
40 strict pull-ups, 20m heavy yoke carry every time you come off the bar
+
12 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete; 3 across

PM

A. 73, 83, 88, 88

B1. 35, 40, 45, 50

B2. 40, 45, 50, 50

+

10:03 with 200 on the yoke; 12/6/6/4/4/4/4 (120m)

+

Complete 

Good day!

Muscle snatches felt a little more natural today. 

Started way too light on the dumbbell bench, even the 50s were pretty easy for 5. Incline rows felt a little harder than last week; elbows didn't get very high with the 50s so I didn't go up even though I got 5 reps. 

Strict pull-up/ yoke walk was tough. Happy to open with 12 unbroken (PR +2), but was hoping to hit slightly bigger sets after that. Spent a fair bit of time looking at the bar between sets, hoping to recover a little more to hit a bigger number. Can't complain though, pretty happy I didn't end up making any extra yoke walks with a missed rep at the end. 

Airdyne felt excellent. 90% was 1000-1100 cal/h. 

Tuesday

AM (Z1 w/upper gym tech)
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM (snatch tech + upper horizontal push/pull ME + upper vertical pull grinder + 10:00 breathing MAP)
A. 1 muscle snatch + 2 hang muscle snatches, 3 x 1; :90 rest
B1. Close-grip bench press, 1-1-1, 20X1; :60 rest
B2. Incline DB row, 3 x 5-7, 11X1; 2:00 rest
+
3 rounds for time:
10 strict pull-ups
40m tough yoke carry
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete

PM

A. 75, 85, 85

B1. 160, 165, 165F

B2. 25(7), 30(7), 35(7)

+

9:04 with 200 on the yoke

+

complete

Mixed day.  Tough couple of days at work, which never helps.  Really makes me appreciate that my day to day is usually pretty relaxed.

Hang muscle snatches took a bit of time to get the hang of.  The last set at 85 was nice.

Bench press felt very heavy today.  Hit 155 while warming up and it was a struggle.  Didn't get much better from there.  I'm always a victim to thinking that if there are singles programmed, I'm going to PR.  Which obviously isn't true, but still can't help feeling disappointed when the bar feels heavy that day.  Kind of liked the incline DB rows, though!  Started a little too light.

First set of 10 pull-ups easily unbroken (PR +4), and could have gotten another couple of reps.  Can't believe how far these have come.  Sets 2 and 3 were pretty broken, ending in singles.  Yoke was heavy.  Went from the rig to the edge of the mats by the door, considered that to be close enough to 20m.  Each 20m trip was unbroken, but definitely took my time picking it up each time.  And now I'm 3" shorter.  Thanks.

AD felt good.  90% was around 1000 cal/h.  Breathing has been steadily improving over the past few weeks.  Almost like that's the plan.