10:00 am

A.

3:00 pm

B.

Three sets, not for time, of:
Muscle-Ups x 3-8 reps

Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

C.

Every minute, on the minute, for a total of 10 minutes, perform the following:

Snatch x 1

Loading:

*Set 1 – 55%

*Set 2 – 60%

*Set 3 – 65%

*Set 4 – 70%

*Set 5 – 75%

*Set 6 – 80%

*Set 7 – 85%

*Set 8 – 90%

*Set 9 – 95%

*Set 10 – 95+%

In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

Results:
A) see attachment.
B) Complete - MUs felt sharp.
C) 155, 165, 185, 195, 210, 225, 225, 225
Shut it down here. As soon as I touched 80% my body shut down. Zero turnover speed. Felt dizzy & disoriented and shoulder was none to happy.

Felt like a zombie since the weekend. Half-hearted attempt at training yesterday, and a sub-par snatch performance today means I should dial it back the next couple days. Deload = reload. 

Focus the next 2-3 days will be:
-daily morning meditation/visualization
-low to moderate aerobic work
-daily EDS drills
-break up some gristle

Basically, get my mind & body right heading into the Open!