"What I care about is effort." -Spealer
1. Run
2x200m
4x100m
6x40m
Rest 1:00 between each run. All out.
2. 2 Position Snatch
1-1 @ 70%
1-1 @ 75%
Floor, mid-thigh, girls add 10%
3. Snatch Push Press
5-5-5-5-5 @ 78%
4. For Time
9-7-5
Snatch 135/95
Muscle-Up
Yes you will be exhausted at this point. Yes you will still PR.
1. Done
ReplyDelete2. 80-80-85F-85F
3. 85
4. 9:16 ring rows/ring dipsx3/MU, 55# (50% max)
2. 95-95-95-95
ReplyDelete3. 95
4. 22:09 (3MU then 18-21-15 raised ring rows/ring dips)
1. Done
2. 185-185-195-195
ReplyDelete3. 185
4. 7:12 Dear diary, today I threw a ring and kicked a bucket. Tomottow I will stick with cursing.
1. Done
2. 90-90-95-95
ReplyDelete3. 95
4. 23:12 (rows n dips) Dear diary, today this workout made me cry and I almost threw the barbell across the gym.
1. Done
4. Dear Diary,
ReplyDeleteIt started off great, 3-2-1 go and I completed my 9 snatches in no time, I felt like Rich Froning after snorting a line of NO Explode. As I confidently walked up to the rings I was positive that I would easily complete 9, I had been demonstrating muscle ups to the class all day and 9 would be a cake walk, emphasis on cake. However as soon as i grabbed the rings i felt (and moved) like a fish out of water. How could this be?? I couldn't even manage one. Five minutes later I shermed up 9 MU's and headed back to the bar. Angrily I knocked out 7 snatches and the same thing happened afterwards. 14 minutes and 9 seconds later I finished. The following 17 minutes was spent crying in the bathroom.