Sunday, Jan 13th

A. Hang power clean; build to a 1rm
B. 3 position paused squat snatch (mid-shin, knee, mid-thigh) - 1 complex on the min for 12 min
C. HSPU negatives; accumulate 35 reps @4 second eccentric tempo
For time:
30 hang power clean (73% of A for males, 78% of A for females)
50 pistols
2k row (sub 8:30 on AD since I'm at home today)

A. #145. Caught #155 in a squat. Went back down to #150 and made an attempt but dumped it.
B. 4sets at #53, 4 sets at #63, and 4 sets at #73 (these were REALLY helpful for practicing my hip rise in the snatch, but kept the weights light since my shoulders are not 100% today. these felt GREAT)

C. I did these three at a time, completely coming off the wall and resetting for each one. It took me about 20mins to finish these today. They were really tough.
+
17:30 with #113 for the HPC's (done in sets of 5). Worked straight through on the pistols, which felt much smoother than they usually do. I've finally improved my mobility enough to where I can grab my foot and go all the way down, and that has in turn greatly improved my balance and ability to stay on my heel. I had no misses, and finished these in about 4mins. Got on the airdyne at the 9min mark and worked for 8:30 as I estimated that would have been about how long a 2k row would have taken me.

Had a dreadful massage on Friday (you know, in that good horrible way) and between that and muscle ups, my shoulders feel pretty beat up. Happy to be resting tomorrow.