Training December 29, 2014

Power Snatch Clusters
3x1.1.1 0:10/2:00 Resst
155 lbs.

I tweaked my back pretty bad on Saturday's heavy deadlift (somewhat of a chronic issue that flairs up every couple of years) so I spent several hours yesterday working on some mobility/repair.  These weren't super powerful since my back still feels a little weak, but I was happy to get these done, and I don't think the technique was horrible.

Back Squat
3-2-1 Rest 3:00
Didn't Complete

Back squats didn't feel right so I played it smart (I think) and did some front rack walking lunges instead to at least get some leg work in.

Front Rack Walking Lunges
4 x 10
135, 165, 185, 205

These felt pretty good actually.  205 was a challenge.

Backward Roll to Support Practice
5:00-8:00

Worked up to stringing five together.

EMOM12
Even: 5 HSPU 4" deficit
Odd: 0:30 High effort row

I was able to get all HSPU done unbroken (kipping) in about 0:17 each round.  Rows were in the 1:29/500m range (with 1,126 meters total).

For Time
15 Bar Muscle Ups (8-4-F-3)
1:56

Planned on going 8-7.  In hindsight, I should have stayed on the bar.  They were going super easy, but once I dropped off the bar, it was hard to get going again.