150529

W3
Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. 3-Positon Snatch (high hang, knee cap, 1” off ground), 1 set/min for 10 min *start @ 155 and build

Worked up to 205. Couldn't grip the bar. Hate excuses. Wanted differently.  
B. Front Squat w/ 5 sec pause in bottom and 10 sec pause at top, build to 1RM, -20% for 3 x 3

355.

285 for set work. 
+
14 min EMOM 
1st- 4 Muscle Ups **feet together holding towel
2nd- 4 Burpees + 20 sec Air Bike

Wore gloves on muscle ups. Got all UB, except last set: got 2, failed 3rd, hung on got 3rd. Then got last one. 

Cals: 14, 11, 11, 10, 10, 10, 8

+
Straight through at moderate effort focusing on technique over speed
200’ Over Head Barbell Walk, 235#
30 Strict CTB Pull Ups in Hollow body
45 sec Accumulated L-Sit Hang from Bar
15 Strict Toes to Bar
45 HR Push Ups, hips never touch ground

16:48. 

Trying to get some workouts together with other people. Need a change of scenery. Gonna try to go to Pensacola and mobile tomorrow.