Morning
A.) 5x 2 Muscle snatch - 1 power snatch
B.) 3x8-12 Decompression rows -superset w/5x one arm pull ups/arm
C.) 3x10 Bat angels
D.) 5x Airdyne 1min on/1min off
Results
A.) 135/135/145145/145
B.) 185lbs/UB
C.) 5lbs
D.) 130 cals
Notes:
Haven't done muscle snatches in a long, long time. All in all the movement went well considering my lack of practice in recent years. The decompression rows with the row bar were a little different. I got the idea from watching some of the EliteFTS guys workout. It was nice to be able to do pulling work without having to engage my low back. Here I am days later and my back still feels good.
The Bat angels (thank you DCF coach Jordan for naming these while we were doing them) were interesting. I didn't think they were going to be too much of a challenge, but moving your arms steadily with an extra five pounds per arm is very taxing.
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