FRIDAY 5/9 & SATURDAY 5/10

Fri 5/9:

A. Hang Squat Clean + Jerk: 7 x 1; rest 3 min
notes-build up slowly if tech solid
155, 155, 155, 155, 155, 165, 165. 
Should have done rack mobility sequence before this. Had trouble getting into rack position without it. Please include in any programming with C&J's. That's why I kept the weight relatively low. 

B. Hang Power Snatch: 6 x 2, rest 90 sec
notes-go light here & hit great technique + bar speed
95, 95, 95, 105, 105, 105.
+
4 rounds, rest 20-30 sec b/t each exercise:
10 GHD Raises (keep hips in extension @all times)
15 Tucked Hollow Rocks (only extend when you can keep your low back rounded to the floor)
Still need to work on positioning and rhythm here. 
+
Yoke Carry: 5 x 1 min/rest 1 min
notes-start w/no added weight. Keep glutes on/ribs down as you carry. Back & forth in the gym ok. The yoke is way up front by the bull mural. Set crossbar to sternum height.
Rack, 40, 40, 80, 140. 
Felt pretty solid all around here. 
Sat 5/10:

Rack work

Skill:
• Butterfly Pullup practice
• Lateral HS Wall Walks

A. Alternate EMOM for 30 min:
1st min - 3-4 Muscle Ups, focus on elbows fully straight at the bottom every rep
4,4,4,4,3,3,3,3,3,3. *need to start learning MU's WITHOUT false grip. I find they are harder to string together with false grip. 

2nd min - 3 Thrusters @135lbs (focus on perfect positions)
Felt great on breathing, form, position, and strength here. 

3rd min - 10 alt'ng Pistols
Felt great. One of my stronger and quicker movements. 

This version was significantly more challenging than the last one but definitely very manageable and aside from the drops in reps in MU's my time and form on all movements was pretty consistent. 
+
20-15-10:
Strict HSPU
Strict Pullups (both pullup & chinup grips ok)
TIME: 7:36 
*did chinups. 


Sun 5/11:

rest


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