AM
tttTD (thruster/RMU)
There was some good and some bad today……i wanted to go earlier than normal. I do think there will be some value in hitting workouts at times of the day that i’m not used to. So hitting this early I had to get jazzed up a little earlier, eat lighter as i wasn’t going to sacrifice sleep just to get in earlier. Warm up was decent, was way too conservative on thruster. RMU was 5/3 first round – 4/4/4 on 2nd set, rested a bit too much here. 3rd set – i made a super fast transition to get the first 3 reps in, then another quick 3, but going for a 4th rep i did the good ol’ flying through the rings trick, no harm done other than a bit of a freak out, but had a short memory there. When i had 7 reps left my plan was do to 3, then 2 fast 2’s, it almost worked, as my first 2 i rushed it too quick and only got a single, but with that, i didn’t force it, dropped down and then went up fairly quickly. 15:17 was overall time, i could’ve definitely pushed the pace as muscle ups are feeling much better than i anticipated them feeling in that volume. Once again too conservative in thruster but was trying to go that route to keep the muscle ups clean and crisp.
PM (lifting tech and pulling str)
A – Power snatch x 3 TNG + Hang Power Snatch x 3 TNG + OHS x 3 reps for speed – new complex every 3 min x 4 (build from last week) – 115
125-135-145×2 – speed was not as fast as i needed it to be at 145, hang felt much better than last week
B – Power clean x 3 TNG + Front squat x 3 for speed + Push press x 3 TNG at shoulders, new complex every 3 min x 4 (build from last week) – 155
165-175-185-195 – push press @ 195 was a grind but all others felt good
C – Hang squat snatch – 1 rep every 60 sec @ 155-165lbs x 6-8
165 x 6
D – BTN split jerk from rack – 1 rep every 60 sec @ 195-205 x 6-8
205 x 8
E – Clean grip floating RDL from 3-4 in riser x 4 reps, rest 2 min x 4 sets (straps ok)
235-255×3
F – GHD hip extensions – accumulate 75 for the day with a focus on hamstrings and butt squeeze at top
Did all the first half at home and then drove to the gym to hit this, did this in sets of 15