Muscle-Up Salute

Front Squat
1-1-1-1-1-1

Warmed up with a light 2 mile run with Kac. Weather. was. perfect. We logged in at 8:46.

PR'd with 215 (by about 18lbs)... chased 220 with 2 attemps but just couldn't get past the half-way mark. Form, I'm told, was good... elbows were high. Focused on breathing/core stability during reps and squeeeeezed them abs.

There was no met-con today so I messed around with some hspu's and mu's. I did 3x5 on hspu's with 1 abmat and did a final set of 8. This is the most I've ever done with 1 abmat! On the mu's I was just tryna stick a STRICT rep. Sam PR'd on strict mu's the other day. Before then it had never occured to me that we could do them from a "deadhang," and I have been curious to try them every since. I did 3x2 strict mu's which were witnessed by Kac, Chase, and a few others. First time to do a movement equals PR. And I'll take it.

weight: 165.0 (just ate)

Faded Glory

Snatch Grip Deadlift (on a riser)

3-3-3-3-3



We used 25# plates as risers. I suppose just to increase the ROM and add some variability to programing. Worked with Tolbs and did my last full set of 3 with 225... did a set 0f 2 at 255.

Then came interval Nancy which is 4 rounds for time of:
400m run
15 overhead-squats @ 95#

Did it rx'd and got: 2:51,3:17,3:41,5:41! Those times are a strong indication of how much hurt Helen put on me the day before. FTMFL

WRECKED

Helen

8:44 PR by :34

This is the absolute worst I have ever felt post WOD, BUT... it was completely worth it. I did kb's unbroken until number 15 of 3rd round. Pu's went unbroken until I think number 6 of 3rd round. Everything else is a nauseating haze. Sub 8:30 is the next goal.

WEAKend

Tabata Something Else

Pull-ups: 95
Push-ups: 65
Sit-ups: 93
Air squats: 126

Total: 379 (PR)

Word

Push-Press

Push-press
1-1-1-1-1-1-1

170# weak sauce... but a PR. That puts me right at 30% of my strict press. Ran an easy 2 miles before warm-up... Also did 3x10 ring dips after WOD

OHS 'n Run

Overhead Squat
3-3-3-3-3

1 Mile time Trial

Old 1rep max is now my 3rep: 155#(PR)

5:58/run (PR by 43sec!) Sooooo stoked to break thru 6min... NEVER thought I would. Neva eva eva

Balanced

Single Leg Deadlift
5-5-5-5-5 (each leg)

"Ryan"
5 rounds for time of:
7 muscle ups
21 burpees

205# and 15:37 rx'd