Kind of a weird day, I was pretty sore, it was cold, and motivation was low. Stopped after the deads and wrote a letter to myself that I had to get excited, dig deep and get my shit together.
A – Speed banded deadlifts 3 reps EMOM x 10 (155-185 on bar and skinny bands)
175
I always go back and forth with whats the best stimulus here. Touch and go with controlled negative or pause on the ground while maintaining tension
B – Clean pulls from blocks above knees – 4 sets of 3, rest 3 min (300+)
305 – 315 – 325 – 335
These felt really really good throughout pull and positioning.
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4 rounds for time
12 Power snatches @ 95
25ft BB OH walking lunge
4 ring MU
25ft BB OH walking lunge
12:38
All times per round are pretty much guesses but here is what I have
2:36 – 6:06 – 9:36 – 12:38
Going into this workout the only real plan I had was, lunges had to be unbroken and so did muscle ups, no options.
Power snatch 1st round – 5-3-3-1 (into overhead position with a narrower grip)
2nd – 4-3-3-2
3rd and 4th round all singles
One positive I told myself in this, when walking to muscle ups I wanted to rest longer, but told myself breathing heavy is ok, if your arms are smoked then you can rest but get your ass on the rings if they are not. In my power snatch singles I feel I was back on the bar pretty quickly, I only recall two longer breaks, somewhere around rep 5-6, and between 11 and 12.
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90/90 shin box switch with internal rotation stretch at end range x 3/side
frog stretch x 30 sec
planche lean with elevated feet x 15 sec