Good coupled with the bad today but the good far outweighs the bad.
A) Paused Squat Clean (below the knee) – build to a max
I had never done this before so had no idea what to expect. I knew I could get pretty heavy but had no idea what I would get to.
135lbs, 155lbs, 185lbs, 225lbs, 245lbs, 265lbs, 275lbs, 295lbs,
305lbs x2 , 300lbs, 305lbs
So fuckin happy with this! 305lbs is my current PR off the floor so to hit this with a pause is huge for me. Obviously you can tell from the vid – I was fired up. Failing lifts is not something I take very well mentally so usually I try and avoid failure at all costs. If I hit a heavy lift I am usually pretty happy and don’t really push it. After missing it twice I dropped down to 300lbs which felt pretty easy so I attempt it again.
B) 5 x 3 Front Squat + 1 Split Jerk
135lbs, 185lbs, 225lbs, 245lbs, 265lbs – My legs were pretty spent from A so I probably didn’t get as heavy here as I could have.
C) 5min AMRAP of 5 unbroken muscle-ups
=4rounds + one set of 4 + one set of 3 – pretty pissed at myself for this. I finished my 4th set of 5 at 3mins and got trigger happy thinking that I could beat my current 30 MU’s for time score so I didn’t rest as long as I should have for my 2 last sets. I ended up doing 27reps total in the 5mins and my current 30 for time is 4:59 which is pretty close but anyways.
30 MU’s for time is one of those workouts that I feel strategy is everything. Deciding how many reps you do in your first set can determine a PR or a burnout. I’m doing 30 for time next week at some point I think so I’m going to have to think a lot about how to approach it.
rest 3 1/2 hours
75 Snatches for time @75lbs
This is 4 sec worse than the last time I did this. I think that I didn’t wait long enough between sessions. I was tired, shoulders were fatigued etc. I don’t put this down to me being worse at the workout or even that my focus recently has been away from workouts like this. Snatching 75lbs for me very easy and I should be able to blow through this workout without issue.
Next time if I do have another session on the same day I’ll be a little smarter about taking a longer break, especially when its a benchmark workout.
Food of the Day
7am – 5 eggs, bacon, sweet potato
12pm – omelette
3:30pm – PWO Shake – 60g Sugar, 30g protein
6pm – chicken, salad, sweet fries + 2 beers