4/21 good day!

21-Apr
AM
A. Slow pull snatch pull (4 seconds to mid thigh); 1, 1, 1, 1, 1, 1; rest 3 min

165, 165, 170, 175, 180, 185

These felt good, I actually like them, I feel like they are making my snatch feel stronger!

B. Power snatch clusters 2.2.2x5; rest 20 sec/rest 2 min

100, 110, 120, 120, 125 - power snatches felt strong today! My palm was bothering me in the catch on my 3rd and 4th set but i rolled it out a lot and then it felt better. 

C. DB power snatch; 10 reps AFAP 70# alt'ing x4; rest 90 sec

yesss, i loved these. :42, :42, :35, :34 - I felt pretty strong on these, it was just a matter of figuring out how to breath and go fast with out holding my breath ha. The first set through me around a little but then i quickly figured out how to be sharper and control the dumbbell more. 

Last set - https://youtu.be/DAjy5xCzIjA

D. Singel leg hip thrusts; 12-15x5; rest 1 min bw legs

These were fine, they just burned lol. Did 15 each time. 

PM
A. Wall facing strict hspu @31x1; accumulate 18 reps not for time

Felt better on these, used a smaller mat this time. Did 9 sets of 2. 
B. Planche leans; 20 seconds x6; rest 40 sec

Feeling stronger at these, last set gets tough!

Last set- https://youtu.be/USGq6C3Mhk0

C. Weighted dip @21x2; 4-6 reps + 10 second static hold in ext
rotation x6; rest 3 min

Last set - https://youtu.be/3m1_fpe2DR0

10#, wanted to maintain better form on the external rotation hold at the ends so I dropped the weight compared to last time. 4 reps each time. 

+
For time:
100 caloriesairdyne
50 burpees

8:38

Surprised myself! My goal was 10min or sub 10. 

Did the ad in 5:55 got off went right into burpees by 6 min mark. Stopped at 12, 25, 35, 40 briefly to shake the arms out and get an extra deep breath of air and just kept trucking. Didn't know I could do the burpees that fast! They didn't start hurting until about 30 in, then my arms starting getting tired and burning. Lungs felt pretty good though! 

Feel pretty good overall, a little sore and legs are tired but I think after this week I may be starting to adapt to the volume.