Tues 1/14/14:
Slept well last night, the cold is about 95% gone, just some small coughs this morning. A little sore in the traps and quads this morning, but nothing terrible.

A. Squat Snatch – 15min Tech Work
Did a bunch of position work, overhead squats & snatch drops with a PVC pipe and then an empty barbell. Only spent about 5 minutes here because our security alarm company had a guy show up and he needed to ask me a few questions.

B. Squat Snatch – build to tough TnG Double; rest as needed – Completed following weights: 135-165-185-195-205
This was good. I need to work on keeping my chest high and not shooting my butt up to initiate the first pull. Any other pointers?

165:

185:

195:

205:

C. Wtd. Supine Grip Pull-up – 5 x 3 @ 80% of 1RM; rest 2min
These were harder than I was expecting. The 3rd rep on all 5 sets was difficult. Missed the video on the first set, but sets 2 through 5 are below.

Set 2:

Set 3:

Set 4:

Set 5:

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EMOM for 14min
Odd – 3 x Power Snatch @ 70% of “B”
Even – 5 x UB Muscle-ups
Enjoyed this EMOM. I was trying to focus on staying in tension at the back of the muscle-up and really shooting my hips to help the pull on the front. It worked pretty darn well and I only struggled on rep 5 of the very first set. Video below.