5min Rest
9-6-3 of:
165 pound barbell Thrusters
Muscle-Up
Post loads and time to comments.
Warmed up with:
10x45#
8x95#
6x135#
Front Squat:
195: Went up fine.
215: Broken set--did the first 4 and then almost failed on the last one so I racked it and finished the round.
225: Tried to do the first 2 unbroken, but failed on the second rep. Had to remove the weight and rerack the bar. Remainder of the rounder were singles. I'm still happy with this since my previous 1RM was 225. Obviously this is an improvement.
WOD:
12:33
Thrusters are at my BW, which makes this WOD extremely interesting. All thrusters were broken into singles, so essentially I was doing squat clean thrusters. I've noticed that on heavy thrusters I compensate by doing squat clean thruster. This isn't good for getting stellar times, but at least I know I'm working on my squat clean. I just need to continue strengthening my overhead presses/jerks so heavy thrusters will be easier.
I had to do seated muscle ups since the straps for the rings that hang from the ceiling are too long and screw up my kip. I still went to full extension on the bottom with the seated muscle ups. I like the seated muscle ups because it makes you work on strict rather than relying on the kip. The rings attached to the pull up rig at CF Impavidus are low enough and the straps short enough to allow a slight kip without excessive swinging. Since I was at the Firehouse, I had to settle for the seated version since the rings from the ceiling are too far apart as well.
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