3 Parts

OPT Being May 1

3 sets @ max effort:

4 TnG Power Clean

6 burpees AFAP

(rest 3 min b/t sets, same weight per set, faster per set)

+

2 sets:

1 min AMRAP thrusters - 95/65#

1 min AMRAP chin ups COVP

rest 6 min b/t sets - high speed, high turnover is goal

+

for time:

Run 800 m

Results: 

Used 100# on PC, times - :22/:20/:19

 +

21 Thrusters UB and 21 chin ups

17 Thrusters UB and 20 chin ups

*could have pushed harder on chins but I forgot to tape my hand and was afraid of ripping

 +

2:50

* legs felt like jelly after the thrusters

Pre wod strength work:

BTN Press 4 rounds (3011) 6 reps - 52#/52/57/57

part 1, rnd 1

part 1, rnd 3

Overall good training day felt quick and efficient in part 1; lost some speed in thrusters but syked to get the sets UB. Sleep was about 7.5 hours, a bit restless due to more noise with windows open at night. Coached 5:30am for a few hours, had coffee with cream & local honey plus whey protein shake. 7:30am workout, then post wod protein shake and larabar. 9:30-11:30am worked MT, good day there. Lunch at 1pm salad with hardboiled egg and chicken salad with half banana and some of Jack's nut butter, which is amazingly delicious and local made in Asheville.

Got some MT work from Corey on my right shoulder joint capsule and got some insight. The joint is stiff and as a result it "drags" in the dynamic movement of the snatch, it's like the shoulder joint is stuck in mud. This explains a lot. It's never been dislocated but I am sure that it has sublexed a few times from paddling.  I will be more intentional to hit all the corners of the capsule in mobility and warmup to get the junk cleared out.