5/7-5/8

7-May
A. Squat snatch; 1 rep on the 30 sec for 20 reps @60-70% 1rm

Felt great on these! I did 95-100-105-105

B. DB lateral lunges @2111; 10 reps x4; rest 1 min bw sides

I used 15# db for these, def sore from them today. 

C. Goblet hold beginner shrimp squats; accumulate 15 slow controlledreps per leg

Used light weight, knees were a little tender today. 

+
15-15-15
thrusters 65#
30-30-30
Row calories
60-60-60
wall balls

20:40 - this was tough but not terrible. I can tell im getting way more comfortable with wall balls and thrusters. 

I did thrusters unbroken until the last round I did 8/7
Wall Balls - set 1 15/15/10/10/5/5  set 2 & 3- 10/10/10/10/10/10

The row took me 2:00 the first round and about 2:10ish after that

8-May
AM
A. Strict muscle ups; 15 for time

7:32 I did 1 every :30 until after 8 I took an extra :30


B. Ring thing tech work on back roll to support, front roll tosupport, etc - 10-15 min

Forward Roll - https://youtu.be/l-9F0izDT_w
Backward Roll - https://youtu.be/miP1_JbDcNw

This was fun, I did forward roll to support and front rolls, videos below. I then attempted a forward roll on the rings and wasn't close haha. Half you body weight makes a difference :) at least at my weight. But i think the more i do them the better I'll get. 

Justin made a good point when I finished saying i should get a weight vest i can wear with it to slowly add weight so its not such a huge jump from 50% to 100% especially since I'm not a little girl :) 

C. Strict CTB pull ups; 2-3 reps x10-15 sets; rest as needed

Did 11 sets. Mixing in sets of 2 and 3. Felt strong on these. 


D. Ring pull to inverted; 5 reps x5; rest 90 sec

These were tough, tried to slowly lower myself.

E. Psuedo planche push ups with hover @41x1; 5 reps x5; rest 90 sec

These were touch too but felt great! 

PM
100 burpee box jump overs for time 20"

11:29! whew :) that mixed with a bunch of humidity was great...my arms didn't get tired at all it was just my legs that got tired and I got a little winded. I did 10 the first minute and went between 8&9 the rest of the time until the end I did like 11 or so the last minute. 
+


30 min mobility work

Stretched the shoulders and quads out. Legs are kinda sore today but nothing crazy.