Oct-16
A. Overhead Squat - build to 1RM; rest as needed
+
Amanda
9-7-5
Squat Snatch @ 135#
Muscle-up
OHS
315lbs
315 video - https://www.youtube.com/watch?v=Ic1yxhXyFvE
330 fail - https://www.youtube.com/watch?v=ta4DKwrz3FY
Had pain under the right shoulder blade on the last attempt at 330. Shoulders felt super shaky.
I have limited range of motion turning my head. It wasn't too bad until later last night. Maybe give me a few days without any heavy snatches or OHS. I'll let you know how it's feeling Monday.
Amanda the hard way
I didn't notice until halfway through but this was sent backwards
I got 4:16 tonight but I did it in the spring in 3:40ish starting with muscle-ups.
It was a bit harder doing muscle-ups after the snatches.
Oct-18**
Lactic Repeatability Test
250m Row
15 KB Swings @ 2pood
25 Burpees
15 KB Swigns @ 2pood
250m Row
Rest exactly 12min
x3
Rd 1
4:10
Rd 2
4:06
Rd 3
4:15
Rd 1 - I forgot to hit the button on the rower until after I was getting strapped in.
Rd 2 - I felt a little lightheaded until about half way through the burpees but didn't slow down.
Rd 3 - I felt lightheaded again for most of the rd. The row pace was about 1:38 towards the end compared to 1:35 the first couple rds. The burpees didn't feel as fast.
Didn't get a video of this - I am visiting family and did these workouts at another gym.
I= 9 Didn't really get mentally hard until rd 2
C= 9 Felt good about it considering I was able to keep pace from rd1-rd 2
E= 9 I think the first rd could have been faster, Maybe 8-10 seconds faster if I didn't mess up with the monitor and made my burpees a little faster.
Overall I think If I would have tried to go sub 4:00 my burpees would have not been legit. I was still trying to make sure I got the hips all the way open at the top and made sure the KB was locked out overhead, bottom up.
I see a lot of athletes cutting corners with these two movements especially on the shorter workouts.
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