Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Snatch pulls x 3 + Squat snatch x 1, rest 2 min x 6 sets
165-175-185×4
B – Back Squat x 3 reps @ 85-90%, rest 2 min and repeat until you start to really grind or mechanically compensate, or accumulate 6 sets
295 – a little lower than what I would predict my max to be but it allowed me to stick to protocol and accumulate the 6 sets
+
For time, 20 min cap
100 dumbbell snatches, 50 lb.
80-calorie row
60 burpees
40 muscle-ups
256
Exact same score as 2017 – however, I was done with the burpee a whole minute faster, had a better strategy. One thing I remember out the workout was then I felt like I was doing burpee in mud, today I just felt better overall. Shoulder created no limitations, my mental game is where I noticed my biggest limiter today. I was so afraid to push the limit with muscle ups while breathing heavy. I didn’t miss a rep but I had to rush the last set and made a pretty shitty attempt to do a double when I could’ve/should’ve done 2 quick singles. Even though this is the same score, I feel a bigger win today, and if we can just get over this mental fear of doing muscle ups when breathing heavy we will be in a good place.
+
10-15 min spinal decompression
done