March 22nd, 2017

A. Strict Bar Muscle Up Practice x 5-7 attempts
B. Hollow to Arch Rolls x 30 seconds x 3 sets (3 second pause in each position)

A. Snatch Pull + Snatch from Pause @knee; 70%x1; 75%x1; 80%x1
B. Back Squat; 70%x5; 75%x5x2
C. Tall Clean x4x3

CF Work
10 Calorie Row
10 DB Thrusters @50/35 lb each hand
10 Calorie Bike
3-5 Ring Muscle Ups
Rest 3 minutes
x 3 sets (all at 85-90%)



  1. Gymnastics
    A. 7+ attempts. Got some strictish C2Bs in but that’s about as far as I got.
    B. done

    A. power snatching…felt ok
    B. skipped. My back hates me.
    C. I did these at 83 and 103 before Brayn showed me the correct form and then I did the last set correctly at 83 in a full squat because it was impossible not to.

    CF Work:
    Thrusters hurt. The rest was doable. MUs on low rings, no band (my forearms really hurt)



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