AM
A. TnG Squat Snatch x2 + OHS x5 - 10 sets of the complex @ tough weight; rest 60sec
B. Front Squat - 5 reps from the floor @ 165-185# on the min for 10min
C. Muscle-up - 4 x 8 UB reps for time; rest as needed
PM
For time:
100 Double-unders
20 HSPU
75 Double-unders
15 HSPU
50 Double-unders
10 HSPU
25 Double-unders
5 HSPU
+
Airdyne - 15min @ Z1
NOTES:
A- 135# didn't know how hard the reps would get, should have gone 165-175
B- 165# unbroken squat clean/FS going to step it up and go heavier next time
C- did not do the Muscle-ups, shoulder wasn't up to it. Dead hang pinches somethig in there. Going to warm up well tomorrow for the C2B's
Pm
Wod- 6:25 HSPU held me back again. Taped them up to be regional standards. Shoulder was still pretty tight.
Been using the scapjack to warm up my shoulder before Wods seems to be working well.
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