7/06

6-Jul
AM
A. Squat snatch; build to a tough single then drop to 75% and perform
6 doubles; rest as needed bw

Hit 155, felt tough today so I stuck there, was catching it a little forward too.
Doubles were at 115 and felt light and easy. Didn't need much rest in between.

B. Front squat; build to a max

220#! Super stoked about this. I really didn't know what to expect, I was just hoping to hit 200# I should have known that even though I haven't been front squatting a lot that all the other work would have me strong :)

C. 30 squat clean for time 135#

5:06 - this is a huge PR, but my technique or how I catch the bar in the squat needs to get better. I was super heel heavy and not bending my ankles much so by the end it made my back tired which is why I slowed down the last minute.

https://youtu.be/CjXhTS-0XNk

PM
A. Weighted eccentric only pull ups @41A2; 3-4x6; rest 2 min

These were good, i increased weight each set. 18# 23# 31# 36# 41# 41#

B. Supinated barbell rows; 3-4x5; rest 2 min

These felt good as well. 65-75-85-95-95

+
For time:
1k
50 TTB
500m row
25 CTB pull ups

This was pretty good. Lats got tired! 14:12

1K was in 4:08 
Broke TTB 10-10-8-5-5-4-3
500m was 2:04 maybe?
25 CTB were 5-4-4-4-4-1-1-1-1
the first 5-4-4 i butterfly'd I figured i needed to start practicing? And its the only way that will force me to get better at them. They feel easier but make me more out of breath because I'm not super fluent with them. or haven't learned proper breathing with them. 

Solid day though, my legs are smoked!