And I'm back

Apologize, I've been slacking recently. I've been working out almost everyday still, just been a sack of shit and not posting. Over the holidays I had a little trouble motivating myself, felt like I was kind of going through the motions. Part of it stemmed from my wrist not being 100% after missing a clean 3-4 weeks ago. Power snatches are fine but squat snatches don't feel all that great if the bar isn't in the perfect spot in the receiving position. So over the holidays I did a few WODs with the classes, it was fun working out with other people again. My friend who I had been doing SS and Outlaw with previously took Dec off cause he tweaked his back doing some shit. Anyway, nothing remarkable going on, still haven't snatched 190, though its definitely close. Haven't come anywhere near cleaning 250 since I missed that 235 clean a few weeks ago. Mostly a confidence issue.

I did PR my push press (220#) during one of the classes when we maxed them out with the bar starting on the ground. I feel like I have a few more pounds in me if I start out of a rack. Yesterday I did the following:

3 Rounds For Time:
12 Burpee over the box jumps 30"
9 Muscle ups
7 Deadlifts 275# (scaled from 315#)

12:24 - I passed out on the last round of Muscle Ups and only did 4 because my wrist started to rip on the 4th rep. I'm still using a false grip on my Muscle Ups cause its a lot easier for me right now. One of my goals this year will be to get as comfortable with no false grip Muscle Ups as I am with say Chest to Bar pull-ups.

I was supposed to do the following before yesterday's metcon but didn't have time so I did it today:

Snatch

5x1 80%

3x1 90% x

2x1 95% x x

8x1 70% (alternating power and squat snatch)

Clean and Jerk

5x1 80%

3x1 90%

2x1 95% x x

8x1 70% (alternating power and squat clean)

95% weights (176/238#) not feeling great but the 80% (147/200#) are feeling much better. Took about an hour including warmup to finish this. Then I did the following:

20 min time cap

Fran

1 mile run

20RM Back Squat

Fran took 3:42, 12 seconds slower than my previous PR, which I did when I did Fran immediately after finishing my linear progression. Not all that concerned though, one cause I did an hour of Oly lifting beforehand today and my goal today was to go unbroken, which I did/it was the first time I've done Fran unbroken, just gotta cut down the rest next time. 

Mile run was 8:32 which I'll take after all the other shit I did beforehand. If I was running with someone else I think I could have cut a bunch of time off, but I'm a pussy so I didn't. Had to skip the 20RM max cause I ran out of time and had to catch a train to go home this weekend. More to come in another post cause writing this on my iPad on the train lows ass cause I keep getting errors and shit.