Training January 12, 2015

Day started out great....

Power Snatch
10x1 Rep every 0:30
155 lbs.(/165 lbs.)

Thought hard about what weight to use.  I decided that I needed to focus more on my technique so I went with 155.  I think it was the right choice.  Overall, I am pretty happy with these and I feel like it was a confidence booster.

HBBS
4-4-4 Tempo 22x1
Rest 3:00
225, 255, 285

I haven't done these is a long time so I started off some what light.  By the time I got to 285, it was a challenge!  Screwed up the tempo a little on my last rep (little too long of a pause at the top), but I am pleased about my depth and the pause at the bottom.

285 lbs.

AMRAP 16 @ 85%
3 Burpee Bar Muscle Ups
6 Power Cleans 155 lbs. (No ball; bad sandbags)
10m Walking Lunge 140 lbs. with axle bar
60 Double Unders
???

This was going great.  I think I can officially say that my bar muscle up goat is, at least, on life support.  Power cleans were singles, but light and fast.  Walking lunges felt easier than last week. Double unders were money (purposely split 40-20).  Then, in the fourth round of lunges (right at the 10m mark), with about 4:00 left on the clock, I popped my right hammy.  Did the burpee muscle ups and then attempted the power cleans and it was a no go.  Finished up from there with rounds of burpee muscle ups and double unders.  So I did four complete rounds and then three rounds + 3 burpee muscle ups + 40 double unders of the burpee muscle up/double under couplet.