Monday January 20, 2014

Not a good training day overall. Worked out at 6AM (all by myself!!) and just couldn't shake the cobwebs off. Felt tired and weak today for some reason.

A. Above Knee Snatch @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
     - Worked to 170# (all power snatches today). Had some misses where my timing was just off.
B. Above Knee Power Clean + Split Jerk @ 80%, 1 rep x 8 sets, rest 1:30 between sets.
     - All set with 205#. No misses but some early sloppiness on both the clean and the jerk. Was dialed in better by the 8th set.
C. Close Grip Bench Press, 1 rep @ 80% x 8 sets, rest 30 seconds between sets.
     - All sets at 195
D1. Row 25 Seconds @ 90% x 6 sets, rest 15 seconds.
D2. 2-3 Unbroken Muscle Ups x 6 sets, rest 1:30 between sets.

     - Decided to work one of my weaknesses so did M/U's with no false grip (which I'm horrible at!!!). These tend to expose my lack of explosiveness in my kip and today was no different. I had some unbroken sets but for the most part I was failing on the 2nd or 3rd rep. Just need to practice these more. I am much better using false grip but I also know that this is a less efficient technique.

Tried to work some Butterfly CTB pull-ups at the end but it just wasn't happening today!!!