5/14/2018

A. Power Snatch; build to a tough single
185lbs

B. Snatch Balance + 2 OHS; 4 complexes to a tough load; rest as needed 
185lbs
I was very happy about this. I've had trouble with snatch balances, but these were very consistent and very stable. The OHS felt great as well.

C. Front Squat; 6 sets of 2 reps; rest 3min (build to a max set of 2 today) 
I worked up to 300lbs for 2

PM
10 Sets: 
Assault 1min @ 500+ watts 
rest 20 seconds 
4 Muscle Ups 
6 S HSPUs
rest 3min bw sets, 5min rest between 5 & 6

So this was extremely difficult.

Set 1 - 2:04, UB MU and sHSPU
Set 2 - 2:01, UB MU and sHSPU
Set 3 - 2:05, UB MU and sHSPU
Set 4 - no score, i fell through the rings during the MU and decided to stop the round there
Set 5 - 2:15, UB MU and sHSPU
Set 6 - 2: 25, UB MU and sHSPU
Set 7 - 2:40, UB MU and sHSPU
Set 8 - 3:14, UB MU and 4/2 sHSPU
Set 9 - 3:11, UB MU and 4/2 sHSPU
Set 10 - 3:00, UB MU and sHSPU

This was probably the most difficult thing you've had me do in a very, very long time. My heart rate was north of 200 BPM following the MU on the last 4 sets. Starting with set 7 and continuing for the remaining sets, the 20 seconds between the AB and MU started getting longer and longer. I think the longest rest was about 35 seconds on set 9. For sets 8-10, I was unable to hold 500 watts on the AB. I'd make it about 20 seconds and then have drastic drop offs in power output, with the averages around 470, 440, and 410 respectively.