DB skill exposure (low volume work in each pattern, just get some exposure)
Dbl DB deadlifts
Single DB alternating power and squat snatches
Single DB same side TNG power and squat snatches
Dbl DB power cleans and hang power cleans
Dbl DB squat cleans and hang squat cleans
Dbl and single DB thrusters
Dbl DB devil press
Dbl DB burpee to box step over
Dbl DB front rack lunges
Single DB OH walking lunge
Same side snatches were awkward, devils press was tougher than I anticipated. Did some double db oh walking lunges as well
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A – Front rack reverse alternating lunges from deficit x 12 (6/side, work from a 3-4inches), rest 2 min x 4 sets
135-145-155-165 (165 might have been a bit much, didn’t have as much control
B – Snatch grip single leg RDL x 6/side, rest 90 sec x 3 sets/side
95 across. Balance was not consistent here today.
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AMRAP 12 min
150 DU’s
50 OHS @ 95lbs
25 ring MU
19 dubz into round 2
(244)
In warm ups I didn’t want to hit too many muscle ups, but the few I did made me hella nervous. Was even at that point tempted to stop after the OHS. I thought no, adrenaline will get going and your just being overly cautious.
Unbroken first dubz. OHS in sets of 17-17-11-5
Muscle ups 5-4-4-3 ?????????
Couple of things here, first workout I can recall with muscle ups that I did not fail/miss a single rep! Could’ve been to conservative in that case but also was trying to be cautious. Right around rep 11 I could feel the pec, but I noticed it was when I would hang out too long in the bottom of the dip to kip out of it. That’s when I decided to start doing sets of 2’s and 3’s. I did have a peculiar moment when my thumb got caught in my grips and this really f’d some things up and the other hand somehow that grip got caught on the ring when I jumped off. Really weird, but my confidence in my muscle ups were higher than they’ve ever been and this didn’t affect me wanting to get back on the rings. With more at stake I could’ve pushed the limits a lot more, especially knowing that the key is to not hang out in the bottom of the dip.