march 17th-23rd Open week 4

Monday
Open workout 14.4 re-do - 130 reps- felt ready good considering i didnt want to re-test. think i have more in the tank
+ 15 min AD

Tuesday
A. Back Squat 1 rep OTM for 10 Mins @85%- 315 no misses- felt good, keep knees out
B. Strict Press. 2-3 reps x 3 sets rest 2 mins- 165x3, 175x3, 180x2
C. 16 min EMOM- all reps were unbroken
1st min - 155 thrusters 5 reps- completed in under 14sec per round
2nd min- 5 Muscle ups- completed under 16sec per round
* this was a fun one. though this was going to really tough for me, but it wasn't to bad. focused on breathing throughout the thrusters so i wouldn't gas out. muscles up felt really smooth  

Wednesday

A. OHS , build to a tough set-  255#
B. Split jerk. 1 OTM for 10 mins @ 225#- no misses 
+
Airdyne 60 sec @ 85% - total cals = 317
Airdyne 60 sec @ 50%


Thursday

20 min z1 + mobility


Friday

Open workout 14.4-
14 Min AMRAP- 199 rep
60 cal row
50 toes to bar
40 wall balls 20#
30 cleans 135#
20 muscle ups
* felt really good going into this workout. probably could of gone a little harder, tried to play it safe so i can be fresh  for the muscle up, failed to lock out my last rep


Saturday

100 turkish get ups for time 16kg#- 25:25