Monday November 21, 2016

Afternoon/Evening Session 
1. 4x3 hang muscle clean (EMOM) @ 40%+
2. power clean (from blocks just below knee)
   -- 50/3, 60/3, 70/3, 80/3, 85/3, 90-93/2 (x3 sets)

(coach 4:30 class)

3. 3x8 small circle hollow-arch kips (warm up)
4. 5 sets of: 10sec hollow hold, 10 chest to bar pull ups, 10sec hollow hold
5. 7:00 amrap: 20 ghd sit ups, 20 shoulder to overhead (115)

Results: 
1. 135, 145, 155, 165
2. 160, 190, 225, 255, 270, 285, 285, 290 
3. done 
4. done
5. 4 rounds + 10 ghd sit ups 

Notes: 
1. basement lifting session between work day and coaching. went well. haven't done power movements in quite a while, and trying to get the back better, so was happy to hit some heavy powers. 
2. gymnastics felt okay. got out of rhythm on ctbpu too much. trying to focus on the hip movement more and sometimes gets me out of rhythm for a rep. 
3. amrap was just about trying to consistently move on the GHD. sh2oh was unbroken throughout, and core definitely started to fire up on the sit ups.