Warmup:
Double Unders, mobility, 5:00 KB work/juggling
5:00 Strict MU work
-did negatives from the top to work on strength through the middle of the movement
Strength/Full Body:
Power Snatch 3-3-3-1-1-1
115-125-135-155-165-170[F]
MetCon:
AMRAP in 15:00
5 Power Cleans, 135#
10 Pistols (5 each leg)
15 Double Unders
Total = 7 Rds.
Durability:
1 mile run, 80% effort
Time - 7:54
Daily Report:
- Body: Shoulders and chest are sore form the weighted ring dips on Friday.
- Sleep: 9 hrs, quality
- Nutrition: solid, 1 small cup coffee, 5g Vit. C, 10,000 I.U. Vit. D, 4g fish oil, 2g MSM, 2g Glutamine
- Notes: Almost 100% recovered from my illness. Have some residual congestion in my chest but other than that I'm great. Power snatch went well today. Missed 170# out front. This would have been a PR but I just couldn't stick it. The metcon was good too. It's been a while since I have worked on pistols. Towards the end I had to move to a scaled version with my foot behind my leg just to get them done and keep moving. 80% effort on the run should have been closer to 7.5 minutes according to the math. I will start figuring out efforts before hand. Fells good to get back after it after a few days rest.
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