Friday 4.12.13

AM
A. Squat Snatch, build to a 1RM

150 yeahh! I missed 145 the first time, but then got it easily on the 2nd attempt. My speed under the bar was just blazing fast this morning. Missed 150 on the first try but then I got it. Tried 155 three times, 2nd attempt was super duper close, but missed. 

B. Squat Snatch, 1 rep @ 125lb per min for 5 mins

Complete. Some of these landed with my weight way on my toes, but no misses. 

C. Above Knee Hang Power Clean Cluster from blocks, 1.1.1 x 4 sets, 3 min - start @ 145lb

145, 150, 155, 160-failed on the 3rd rep at 160. Almost squatted the 2nd rep and I think that just made me tired. 

D. Front Squat @ 20X1, 2 reps @ 50% RM + Chains x 8 sets, 1 min - SPEED

Complete with 80# of chains and 95# barbell

I know this says SPEED, and I try to be fast on the way up, but it just seems like there's forces working against me on this. Sets did feel like they got better along the way. 

PM - Upper CP Battery 

3 unbroken Muscle-ups per min for 10 minutes

Complete, all false grip, felt good. 

+

AMRAP in 10 minutes:

1 L Sit Rope Climb to 15ft - hold L on ascent and descent

10 Strict HSPU

5 rounds and almost 1 rope climb (about 3ft short). The rope climbs got really really hard. I'd make it halfway up and then have to grab the rope between my legs to keep from falling back down because my arms got fatigued. HSPU were something like 5/5, then 6/2/2, then 3/4/3, then 3/3/2/2, then 2's and singles.