Monday Funday

ITS MONDAY

I love Monday's

A start to a new week! 

Today went great. 

I felt stronger. I felt good. 

Morning

A. Front Squat @31X1; 3,3,3,3; rest 2-3 min

*Okay I have to laugh at myself because I always forget that "31x1" is TEMPO! 

I automatically think, 31reps for one set. I actually did that the other day with the Pendlay Rows!!! 

I caught myself today though :) 

Warm Up

125lbs--5 squats

145lbs--3 squats

155lbs--3 TEMPO squats

165lbs--3 TEMPO squats

175lbs--3 TEMPO squats

185lbs--3 TEMPO squats

B. Halting snatch DL + Mid Hang snatch pull + Hang snatch; 2.1.1 x 5; rest 2 min

*This felt crappy today. I was totally in my head. I feel like they were all over the place. I need to chill out a bit. 

1st-105lbs

2nd-115lbs

3d-125lbs

4th-135lbs

5th-135lbs

C. for time: 30 DB step ups (35#)

TIME: 1:22

*I did a 20" box, should I have done a 24" box?

+

5 sets @consistent pace:

Row 300m

6 burpees over erg

8 ring dips

6 strict pull ups

8 KBS (2pd)

rest walk 2:30

1-4:10

2-3:58

3-3:42

4-3:58

5-4:17

*I haven't figured out how to kip my dips so they were all strict. 

Evening

*I started with some ring muscle ups today. I did 4 and they felt really good. 

AD 25 sec @97%

rest walk 3:05

x 5

rest 8 min

VC 25 sec @97%

rest walk 3:05

x 5

*I liked the sprints my legs felt HUGE!