Hold On

My glutes are a little sore from the lunges. Went to the 4pm class.

Warm-up

• Bottom Squat Hold
• Dead Hang
• Shoulder Stretch
• 5 Rounds on the Rower (went about 1,250 meters)
  • 30s Easy
  • 30s Hard
• 10 Muscle Snatch (45#)
• 10 Overhead Squats (45#)
• 10 Snatch Balance (45#)
• 10 Snatch (45#)

Weightlifting

Squat Snatch

• 10×45#
• 3×75
• 3×95
• 2×115
• 1×135
• 1×145
• 1×155
• 1×165
• 1×170
• 1×175
• 1×180
• 1×185

As I got to 170+ I really started thinking about punching the bar in to position. My only miss of the day was the first attempt at 180, but I got it on the next try. Last time I snatched 185 in the squat was during 17.3 over a year and a half ago! Shoulders and back are still getting used to the weight. With my last few attempts I had to make sure I was stable in the hole before standing up.

Conditioning

5 Rounds

• 5 T2B
• 5 Pull-ups
• 5 Bar Muscle-ups
• 250m Row
• 1:00 Rest

I thought this was going to get nasty and it ended up going much better than expected. My bar work has improved more in the last 1-2 months than it ever has. I’m still not attempting butterfly pull-ups, which would speed things up too. Coming off the bar between movements allowed me to stay unbroken when I was up there. I rested a little extra before the bar MU and was able to hit every set of 5. Coasted a bit on the rower in the 1:55-1:58/500m pace range for the first 4 and then kicked it in for the final pulling a low 1:40-ish pace. I finished at 14:16 with rounds times of 1:58, 1:59, 2:04, 2:04, and 2:11.