Morning:

warm up:

5 min double under work

5 min handstand work

WOD

Jerk 5-5-5-5-5

30/30 Push Press (25/15)

Gotta love a slow paced Monday! Today it was just RH and I @ 10:30 so I got a lot of coaching for the jerk. Everything was going up really easily, coming down to re-rack was another story. My shoulder didn't handle that part well.

85-115-125-135-145(F)

I got three good reps at 145 and failed on the fourth. Went for it again as a 6th set since I really wanted it. I hit an ugly first rep and then as I was trying to re-rack it hit my chest slid and was a goner. It was time to call it a fail. Maybe next time. 30/30 was done at 15# which is too light really. I need to be at 20#. 115 reps, no drop and very little time for rest during the work period.

Evening:

muscle up work

4 mile run (27:39)

Started with false grip dead hang pull ups and then worked into some attempts before resorting to dead hang muscle ups with band support. Got frustrated and hit the 4 mile route. Run pace was good, anytime I focus on POSE technique I seem to have a good pace without much effort. Sub 8 min miles are pretty good for me. Glad that taking time off from my runs has not killed me. After the run I ended up hitting 4 muscle ups in a row which is more than I have ever been able to pull off in one day. FINALLY! Now if I just stay on them this time, maybe they will stick around.

Since hearing about sectionals happening in March I have been hoping for the desire to really dig in and train. Last night it finally hit. Luckily, today I showed up at the box and found out that Solista at CF 324 had a monster WOD in the works.

"Dungeon Master"

5rft

225# deadlift x 12

muscle up x 6

225# squat clean

Tanner 25:55

RH 22:49

MK 24:25

Scaled to 135# and jumping muscle ups. After 6 months of distraction from the muscle up goal after the qualifiers I finally landed one on 11/18. I have not been able to get one consistently yet, but I am back working on them almost daily. 135# squat clean was easy to launch but hard for me to drive out of a squat. I bottomed out and failed 5 times during the WOD. I think 135 was my max squat clean the last time I went for it. I'm super happy with today, but after seeing photos I see that I need to stop muting my hip and my elbow need to get higher. RH was gifted Greg Everett's "Olympic Weightlifting" book and it has really helped us change the set up for the clean. He has coached me into being really loaded in the set up. It is helping me to pull under somehow. As for the jumping muscle ups...I'm dealing with having to still scale those suckers. Worked on keeping the rings in close through the pull and transition and tried to be easy on the shoulder.