Tuesday, June 30, 2015

June 30, 2015

Ok, so it's a heat wave:) I was DEF feeling 2nd day soreness in the hammies today from Sunday's DL fest. Because I took Sat as rest day, the days were back to back - not as programmed. I think this had impact on my PChain today for sure. Was motivated though, and felt great about clean clusters.

Warmup - lots of mobility + 10 Min airdyne

Warmup Sets - Cleans @ #85/105/125/135/145

A. Squat Clean Clusters; 1.1.1.1x 5 sets; rest 20; rest 3min

B. Back Squat; 5,5,3,3; rest 

  • OMG my CNS was FRIED HERE
  • Had to un rack and warm up my brain again B.S x 3 Reps @ #85/105/115/125/135/145/155
  • SET 1: 6 x 165: 
  • SET 2: 6 x 175
  • SET 3: 3 x 195
  • SET 4: 3 x 205 - NOT - failed on 1
C. Db Death March; 10steps/leg x 4 sets; rest 90 sec

  • All sets #25lbs each hand (20 steps each set)
+
5 sets:
Sled Push 20 sec @ 100% effort (low push, if possible) 
active recovery 3 min between sets 
  • All sets SLED + #90
  • "active recovery" this week was NOT jogging - it was foam rolling - i just couldn't - my back was SO tight
+
3 sets:
Row Sprint 20 Sec @ 100% effort (record fastest pace per 500m)
Rest 3min between sets


 SET 1:

SET 2: 


SET 3: 
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Monday, June 29, 2015

June 29, 2015

Another brutally hot day here in the Valley:) Coached at 12:30 and trained at 1:30 with a good crew! Hamstrings felt like someone broke in in the middle of the night and smashed with a hammer (see yesterday program). Legs were full, but felt good today:)

Warmup: 30 UB DUBS + 15 UB SIT UPS x 4 SETS
Banded OH Pass, Pull Downs, G-Mornings

A. One Arm DB Push Press @ 41x1; 2-3 reps x 5 sets; rest 2min 

  • All sets x 4 Reps EMOM (alt arms) w/ #40 (still not stable enough to hit #50)
B1. Weighted Strict Pull-up; 2 reps x 5 sets; rest 30 sec
B2. Butterfly Pull-ups; 14 reps x 5 sets; rest

 Hands ripped pretty good by 3rd set:(

0 
+
3 Rounds:
Row 3min @ 80%
Airdyne 3min @ 80%
Run 3min @ 80%
  • Complete. (Approx. 600 M / maintained 120-150 watts / Ran 600m) - HOT HOT HOT
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Sunday, June 28, 2015

June 28, 2015

HOT SUNDAY! Wrapped up the raw paw and went in to train with Bryan and Allegra at HV. It was hot hot hot - 110 Deg inside AND outside. Def caught up with me on the runs in the blazing sun. Tough program (little vomit-y) but felt good!

Warmup: 3 Sets 20 UB Dubs + 15 UB Sit Ups. Also did a couple of sets UB working on trying to stay relaxed with arms out in front (not happening) and wrist flick. Still looks inefficient - but much better than before.

VIDEO 1: 60 UB - https://youtu.be/-WA2gsZ3iVI
VIDEO 2: (looks better) UB - 42 UB - https://youtu.be/9Fl_YPbOGxk

+

3 Sets: 6 reps Banded OH Pass Thrus, Banded Lat pull downs, Banded G-Mornings, Banded Squats
+
Warmup reps DL x 3 @ #125, 145, 165, 185, 215

A1. Deadlift @ 165#; 10 reps x 4 sets; rest 30 sec
A2. Deadlift @ 215#; 10 reps x 4 sets; rest 3min 
+
3 Sets @ 80% (find a solid pace and stick with it) 
400m Run
20 KB Swings @ 44#
20 Thrusters @ 35#
Rest 3min bw sets

 SET 1: 4:48 (KB 10/10 - TH 10/10)
SET 2: 5:00 (KB 15/5 - TH 10/10)
SET 3: 5:16 (KB 10/10 - TH 15/5)
  • had to walk approx. 200 M on last set - was WAY overheated
  • HR check 2 MIN after last set 60-65 ish / 120-130 bpm I think
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June 27, 2015

Took a rest day. Went out to Santa Monica pier and rented rollerblades (!) - an old pastime of mine (from the 90's:). Bladed from SM Pier to far end Venice (took an hour) + 30 Min of Z1 walk on board walk. Beautiful day - only 77 deg and overcast. Nice break from the heat.
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Friday, June 26, 2015

June 26, 2015

More like a recovery day today. Hand ripped bad. Had no time to hike because at work all morning and into evening. During lunch did:

A. Tuck-Ups; 12 reps x 3 sets; rest 90 sec

  • done, unbroken
  • felt light and fast
B. L-Hang From Bar; accumulate 30 sec x 3; rest 2min

  • not done, due to hand
C1. Double Unders; 20 UB x 5 sets; rest 30 sec
C2. Sit-ups; 15 UB x 5 sets; rest 30 sec
  • Done - only a couple of restarts in first 2 sets on dubs getting used to grip adjustment with rip but fine after
Rest 3 MIN: then I did

5 ROUNDS FOR TIME - 4:24 (only 1 restart on dubs)

20 UB DUBS
15 UB SIT UPS
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Thursday, June 25, 2015

June 25, 2015

Because I had Tuesday off, I did Tuesday's on Wednesday, and Friday's today. I will push Wednesday's program to tomorrow if possible, or rest. Hiking won't really work with my work schedule this week as I'm working mornings and afternoons and it's too hot mid-day. Anyway. Great training session today with crew - Bryan, Oscar, and Robin. Lots of fun! Ripped my hand up pretty good on my very last rep. LOVED the program!

Warmed up with...

EMOM 5: 20 UB DOUBLE UNDERS (5 Sets) +
Banded Pass Thrus / Lat Pull Downs / T-Spine & Foam Roller Stretch +
Warmup sets of Strict Press, Behind Neck Push Press, Tall Jerks x 3- 5 Reps x 3 Sets
Warmup Push Jerk + Split Jerk @ #85, 105, 115, 125, 135

A. Push Jerk x2/Split Jerk x1; 4 complexes; rest as needed

B. Seated Z-Press; 5-6 reps x 5 sets; rest 2min 

  • went up in weight from last session
  • Set 1: 6 reps @ #70
  • Set 2: 6 reps @ #75
  • Set 3: 5 reps @ #80
  • Set 4: 5 reps @ #80
  • Set 5: 4.5 reps @ #80
C. Muscle-Up; 3 UB reps x 5; rest as needed

+
3 Rounds NOT for time
20sec Ring Dip Stretch (hold bottom of ring dip for 20sec, go as low as possible in ROM)
5x Assisted Jumping Muscle-up Negatives (jump up into top of MU, slowly lower yourself into the bottom of the dip, and control all the way through the transition to full-hang, use a box to assist)
3x False Grip Strict Pull-ups @22x2 tempo 
1x Muscle-up
  • had to break 20 sec holds up (10/5/5) for each round
  • used box to jump into MU and tried to control negatives - tried also with one foot on box as assist for last set
  • false grip strict pulls no problem
  • made all 1 x MU's
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Wednesday, June 24, 2015

June 24, 2015

Felt great today! It's REALLY hot here in LA - 112 Degrees in the Valley - like, Florida HOT! Had fun, trained with Bryan F, great motivator!

Did some squat mobility, banded squats, scap warmup then barbell warmup cleans #83 / 105 / 115/ 135 / 145 / 155.

A. Squat Clean Clusters; 1.1.1.1x 4 sets; rest 20; rest 3min
B. Back Squat; 6,6,4,4; rest 

  • I'm always so out of it when I do my first set of Back Squats after heavy cleans. I did a couple of warmup sets at #135. I warmed into it by last set. Still SO far away from what I used to do with BS sets:(
  • Set 1: #155 x 6 (fast, snappy)
  • Set 2: #175 x 6 (fast, snappy)
  • Set 3: #195 x 4 (first 3 fast and snappy, then slower single, still unbroken)
  • Set 4: #205 x 4 (solid ub tempo)


 C. Db Death March; 10steps/leg x 4 sets; rest 90 sec

  • Reviewed pendlay video demo - really tried to drill up through lunging hip, keep back flat - whoa, these were tough. stopped to take a breath at 10 step turnaround.
  • Did all sets 20 alt steps w/ #25 DB's each hand

+
4 sets:
Sled Push 20 sec @ 100% effort (low push, if possible) 
active recovery 3 min between sets 

  • Set 1: #100 Sled x 50 or 60 M + 400 M Jog
  • Set 2: #100 Sled x 50 or 60 M + 300 M Jog / 100 M Walk
  • Set 3: #100 Sled x 50 or 60 M + 300 M Jog / 100 M Walk
  • Set 4: #100 Sled x 50 or 60 M + 300 M Jog / 100 M Walk
+
3 sets:
Row Sprint 10 Sec @ 100% effort (record fastest pace per 500m)
Rest 3min between sets
  • Set 1: 1.31 / 500 Pace
  • Set 2: 1.27 / 500 Pace
  • Set 3: 1.28 / 500 Pace
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Monday, June 22, 2015

June 22, 2015

Trained with Bryan today at 1:30PM at HV. SO thankful for a training partner. Hoping he will jump in with me M/W/F's. Forgot I have to take tomorrow off - getting hair done:) lol but will do Tuesday on Wednesday. Looking forward to progress this week!

Not much of a warmup. 112 degrees outside and coached right before training -did huge mobility sequence along with class. Did some T-Spine stretches. Built up Jerks from empty bar - did 5 Strict Press, 5 Behind Neck Push Jerk, 5 Tall Split Jerks, etc. Then built up Split Jerks to #145.

It was George Michael Hour. Made me very happy.

A. Split Jerk; 1 rep on the 30 sec for 10 reps

B. One Arm DB Push Press @ 41x1; 2-3 reps x 5 sets; rest 2min 

  • Tried out #50 DB - too heavy to control so stayed at #40 for all sets (nothing between, couldn't stabilize the 20KG KB either;( so I did 4 REPS at #40 each arm. Did one set EMOM. 
C1. Weighted Strict Pull-up; 2 reps x 5 sets; rest 30 sec
C2. Butterfly Pull-ups; 10 reps x 5 sets; rest 


2:30 
+
3 Rounds:
Row 5min @ 80%
Airdyne 5min @ 80%

 DONE! Approx. 1K ROW (+change) each set. Approx 30 Cals per air assault.
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Saturday, June 20, 2015

June 20, 2015

Started with the best of intentions. Terminated training early, felt sluggish, tired, and weak. No sleep last night AT ALL. Was rushed this morning and have staff meeting at 1PM. Lots of excuses, but have decided not to push through and train when feeling like shit. SO. I feel good with the technical work I did on my cleans today - even though weight was relatively light.

Warmup - 4 SETS of 10's UB Dubs (x 5) + 15 Banded Squats + Death Stretch + Wrist Stretch
Warmup Cleans @ #85 x 6, 105 x 6, 115 x 6

Cleans (2.2.2) #135 - VIDEO: https://youtu.be/T_6FaD80KN8
Cleans (2.2.2) #145 - VIDEO: https://youtu.be/K-AfxvQQGFU
Cleans (2.2.2) #155 - VIDEO: https://youtu.be/tgT-XlRKzi4

Was working on getting up on toes, hitting full hip extension, and not jumping forward. I think I got somewhere.

Started Back Squats, but felt weak and knee shaky. Will try tomorrow if feeling fresh:)
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June 19, 2015

Trained with Bryan Felix @ CFHV. Worked hard, felt good!

A. Behind the Neck Push Jerk; 2 reps x 5 sets; rest 2min 
Thought these felt good, but realized after I was actually lifting #10 lighter on each load than I thought...ooops.



B. Seated Z-Press; 6-8 reps x 5 sets; rest 2min 

  • All Sets x 8 Reps @ #65 LBS
  • Last 2 reps of sets 4 & 5 were tough, but do-able with good form
C1. Weighted Ring Row @ 41x2; 2-3 reps x 5 sets; rest 1min 

  • All Sets x 3 Reps @ #45 plate - but elevated feet horizontal body - good tempo
C2. Kettle Bell Waiters Carry; 50m x 4 sets; rest 90sec

  • All Sets x 50 M EACH ARM @ 16kg - tried to do unbroken, challenging
+
20min EMOM:
Odd: 3 Strict HSPUs
Even: 3-5 L-Pull-ups 
  • All sets - 3 HSPU (1 Ab Mat, Unbroken) + (2+1) Supinated L-Sit Pull Ups to Chest
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Wednesday, June 17, 2015

June 17, 2015

Trained solo at Mindset today. Felt good!

Warmup was 10 Banded Monster Walks / Lateral Walks + 10 Banded Squats + 40 Dubs x 4 Sets

A. Squat Clean Gauntlet; start at 115#, add 10# each minute until failure

  • Actually started at #85, 95, 105, 115 - then EMOM #115 / 125 / 135 / 145 / 155 / 165 / 175 / 185 / 195 / 205 (F) - felt solid!
B1. Deadlift @ 155#; 10 reps x 3 sets; rest 30 sec
B2. Deadlift @ 205#; 10 reps x 3 sets; rest 3min 

  • ALL sets UNBROKEN!
C. Cuban Press; 10-12 reps x 5 sets; rest 2min

  • All sets with 5lb plates
+
6min AMRAP:
10 KBS (35#)
10 Thrusters (55#)
10 Burpees 

Heart attack. 3 Rounds. Not used to the thruster / burpee lungs:(

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Tuesday, June 16, 2015

June 16, 2015

Moved on to week 2 of this program, as I did week 1 last week when injured. Felt good today, trained with Katie at HV.

A. Tall Jerks; 2-3 reps x 5 sets; rest as needed 

  • played around at lighter weights from chest, forehead, and toes & forehead. Tried to stick proper foot position on landing, lockout. Not always stable. Worked sets at #85.
B. One Arm DB Push Press @ 41x1; 3-4/arm x 5 sets; rest 1min between arms 

  • All sets done with #40 dumbbell x 4 reps each
C1. Strict Pull-ups; 6 reps x 4 sets; rest 30 sec (goal is UB) 

  • Set 1: 6 UB
  • Set 2: 4+1+1
  • Set 3: 4+1+1
  • Set 4: 3+1+2
C2. Kipping/Butterfly Pull-ups; 12 reps x 4 sets; rest 3min 

  • Set 1: 6+3+3
  • Set 2: 6+4+2
  • Set 3: 6+3+3
  • Set 4: 6+3+3
  • Tried keeping hollow body, feet together, legs straight - def limited number of UB, more taxing on my arms!


D. Ring Dip @ 21x1; 4-5reps x 5 sets; rest 2min (5 sec support hold in full external rotation at the top of the final rep for each set) 

  • Set 1: 2+1+1
  • Set 2: 3+1 (with ext hold)
  • Set 3: 2+1+1
  • Set 4: 3 + 2 Negs
  • Set 5: 3 + 1+1 Ext hold
+
@80%:
30 sec AD
rest 10 sec
30 sec Row
rest 10 sec
30 sec burpees
rest 60 sec
x 10

  • All sets good - did 8 Burpees each round

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Monday, June 15, 2015

June 15, 2015

First day back at it with shoes. Felt good, no problems. Felt like starting over though!

Warmup - 3 Sets: 40 Dubs + 10 WBS + Mobility

A. Hang Squat Clean + Squat Clean; 5 complexes; rest 2min

  • #135 / 145 / 155 / 165 / 175
B. Back Squat; 6,6,6,6; rest 2:30

  • #135 / 155 / 175 / 185 - felt good, heavy, but disappointingly light
C. Db Death March; 10steps/leg x 3 sets; rest 90 sec

  • Used #30 each hand
+

 4 SETS SLED DRAG (slight bend, hips hinged) - 1 min each set (#90 on sled)
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Friday, June 12, 2015

June 12, 205

Super unmotivated. Blah. Got a shoe on, did a few dubs, felt ok but just no interest in pushing it. Still so sore, guess a few more days:( Did a slow, lame-ass program. But at least I did something. Did warmups and mobility with class at 12:30.

A: 10 Perfect, controlled Negative Levers (held on to bottom of rig) - used candlestick alternating legs.

B: 5 Sets of Strict Knees Up (not even to elbows) x 6 Reps each / 2 min rest between.

C: 5 Sets of Behind Neck Strict Press @ #65 x 4 Reps each set. 2 min rest btwn.

D: EMOM 20 - Alternating (total 10 sets)
3 STRICT HSPU (to one abmat)
6 UB Kipping Pull Ups - straight legs, fast worked on efficiency and form.
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Thursday, June 11, 2015

June 11, 2015

Hodge podge today. Not really a success, as had to work barefoot and felt challenged. Also, a little tired. Still can't put a shoe on, so getting frustrated. Hoping tomorrow will be better!

Did a "tabata style" KB warmup - approx. 10 minutes (20 on/ 10 off, rotating KB moves)

Front Squats (no knee sleeves, belt, or shoes:) EMOM 10
5 reps @ #35/55/65/85/105/125/135/145/155/165(3)

3 SETS:
A1: Deadlifts #155 x 10; 30 Sec rest (did all sets unbroken)
A2: Deadlifts #205 x 10; 3 min rest (Set 1: 5/3/2; Set 2: 5/3/2; Set 3: 6/4)

  • felt awkward and weird that I didn't do all sets unbroken (normally really light for me)
5 SETS:
Cuban Press x 12 reps; 2 min rest - all sets with 5lb plates each hand

That's all I did. Wasn't feeling too jazzed:(
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Wednesday, June 10, 2015

June 10, 2015

Had a minor set back on Monday after training. Was putting GHD Machine away and dropped it on my toe. Major pain and swelling (and potential hairline fracture) ensued. Took Tuesday off to go to Urgent Care and recover. Attempted modified program today - felt good - but was cautious as had to do whole program barefoot (socks and shoes hurt).

Warmup / A Few Squats:

Did sets of 6 Back Squats building up - perfect form. Stayed light, was tentative on foot but actually felt good in barefeet!
6 Reps x #85 / 105 / 135 / 145 / 155 / 165 / 175 - all felt easy and light!

A. Behind the Neck Push Jerk; 2 reps x 5 sets; rest 2min 
  • Nope, required shoes and toes. Didn't do it.
B. Seated Z-Press; 6-8 reps x 5 sets; rest 2min 

  • All sets 8 Reps, perfect form: #35 / 55 / 65 / 70 / 75
C1. Weighted Ring Row @ 41x2; 2-3 reps x 5 sets; rest 1min 

  • All 5 Sets at 3-4 Reps w/ #45 Plate
C2. Kettle Bell Waiters Carry; 50m x 4 sets; rest 90sec

  • All 4 Sets did lighter weight (16kg) but did 50 M each arm / each set
+
20min EMOM:
Odd: 3 Strict HSPUs
Even: 3-5 L-Pull-ups 

  • Did all sets 3 Reps UB HSPU to 1 mat - very easy - should've done 4's or maybe tried to add plates
  • Did all sets 3 Reps (some 2+1) Supinated Grip L-Sit Pull Ups Strict
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Monday, June 8, 2015

June 8, 2015

A. Jerk Recoveries; 2-3 reps x 4 sets; rest as needed (work on perfect OH position) 

B. One Arm DB Push Press @ 41x1; 4-5/arm x 5 sets; rest 1min between arms 

  • 5 SETS @ #40 DB Each Arm x 4 Reps. Left arm MUCH less stable, but do-able.
C1. Strict Pull-ups; 6 reps x 3 sets; rest 30 sec (goal is UB) 

C2. Kipping/Butterfly Pull-ups; 12 reps x 3 sets; rest 3min
D. Ring Dip @ 21x1; 5-6 reps x 4 sets; rest 2:30 (5 sec support hold in full external rotation at the top of the final rep for each set) 

  • Skipped this because running short on time and arms fired up - wanted to get conditioning in before Coaching:)
+
@80%:
30 sec AD
rest 10 sec
30 sec Row
rest 10 sec
30 sec burpees
rest 60 sec
x 8

 DONE!!! ALL OF THEM:) 8 Burpees each set.
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Saturday, June 6, 2015

June 6, 2015

Trained with Katie for first part, then had to coach 1-2:30PM, had to finish program right after class.

A. Squat Clean; 8 singles @ 83%; rest 2min 

B. Deadlift; 5 on the min for 10min (based on feel, perfect form the entire time)
  • Did ALL SETS @ #225 - 5 Reps TNG each set
  • This was do-able - but OMG was it tough. I was breathing pretty hard halfway through! 

C. Cuban Press; 12 reps x 5 sets; rest 2min 
  • Did ALL SETS with 5LB plates in each hand - perfect reps all sets

+
6 sets:
Sled Push 20 Sec @ 100%
   Rest 3min 
  • Did ALL SETS with #100
  • SETS 1-4 made it 100FT
  • SETS 5 & 6 made it 90 FT by 20SEC - finished to 100ft each time.
  • Felt pretty lactic and gassed by 4th set but pushed hard
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June 5, 2015

No time to hike today. Took Grace to Vet and she has a ruptured ACL - so it was just a jumble of a day between that and my coaching / work schedule. I went in before coaching and did the L-SITS and DUBS. Rest of day was work:

A. L-Hang From Bar; accumulate 25 sec x 4 sets; rest as needed

  • warmed up with L-Sit drills 5-4-3-2-1 (Bum lift / Hollow Rock + Leg Lifts)
  • L-Sit Hang from bar - did in 5sec increments - each set took about a minute.  Last 2 sets had to bring knees up to tuck. VERY WEAK STILL. 

B. Double Unders; 100 for Time x 2; rest 3min
  • SET 1: 1:15 (50 UB / 30/20)
  • SET 2: 1:42 (30+ UB / rest in 10's/20's)
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Wednesday, June 3, 2015

June 3, 2015

Due to scheduling this week, had to run 4 in a row. Felt surprisingly good though! Must've been the good night sleep and healthy breakfast:) Trained at Mindset, solo but around lots of folks. Motivated:)

Warmed up with 3 x 40 Dubs, 15 KBS, L-Sit drills.

A. Push Press Clusters; 1.1.1 x 5 sets; rest 20 sec; rest 3min

B. Strict HSPUs Clusters; AMRAP in 1min.AMRAP in 1min x 4 sets; rest 45sec; rest 4min
  • All sets started with UB Triples / All 2nd sets started with doubles
  • SET 1: 7/7
  • SET 2: 7/6
  • SET 3: 8/6
  • SET 4: 7/7

C. Weighted Ring Row @ 41x2; 3-4 reps x 5 sets; rest 2min
  • #45x 4
  • #70x 4
  • #45x 4 (dropped down to keep plank body)
  • #45x 4 (last rep was not ring to chest)

D. Kettle Bell Waiters Carry; 50m x 4 sets; rest 90sec
  • Used 20KG KB for all 4 sets (left arm still not as stable)

+
12min AMRAP:
7 Push-ups
14 Wall Balls

COMPLETED 9 ROUNDS + 2 REPS PUSH UP

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Tuesday, June 2, 2015

June 2, 2015

Started actual job today - a 3 Month Consulting Contract for CFHV! Was up really late last night preparing, so didn't sleep great. Was up early and at work for 5 hours before training around 2pm. Had to train solo. Man, I really don't feel great / enjoy training as much when I'm alone:( Anyway, I was a little sore and tired so took some time to warmup / mobilize. My snatches felt really, really inconsistent today. I motored through my program but came to an exhausted dead halt half way through the conditioning (repeats). I started the Deadlifts, but was just dead. I terminated early today. Still enjoying program, just felt a little sluggish today.


Warmup: Double Under practice - EMOM 3 Min x 40 Reps, then 10 sets of 10 UB DU in a row. Felt good:) Did some shoulder mobility / scap work. Did barbell warmup too.

A. Drop Snatch; 2 reps on the minute for 8min
  • warmup sets light #35, 45, 55, 65, 75, 85
  • EMOM 8 MIN VIDEO HERE ABOVE - done mostly at #85, tried #95, failed a bit, back to #85

B. Squat Snatch Cluster; 1.1.1 x 5 sets; rest 20 sec; rest3min (use same weight for each set, but heavier than last week based on feel)

C. Front Squat; 2reps x 5 sets; rest 3min

  • #125 x 2/ #135 x 2 / #155 x 2 / #165 x 2 / #175 x 2 / #185 x 2 / #195 x 2 (last rep struggled)
  • this was disappointing, my FS is nowhere near where it used to be:(

+
4 sets:
6 TnG Squat Cleans @ 105-125#
30 Sec Airdyne Sprint @ 95%
   Rest 4min between sets

  • Did ALL 4 SETS @ #125 TNG and went hard on A/D
  • Completely fell apart on break, couldn't get myself back together to push through second part - just really tired

+
4 sets:
10 UB Deadlifts @ 175-195#
30 Sec Sled Push (fast grinding steps)
   Rest 4min between sets
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Monday, June 1, 2015

June 1, 2015

Trained with Katie and House at HV today. Took a while to get through. Unfortunately, I had to break up the rows because I had to teach and ran out of time. All good though, felt good about the day!

A. Split Jerk; 10 perfect singles @ 86%; rest 2min (focus on perfect position and recovery)
  • Warmup Sets @ #85, 95, 105, 115, 125, 135, 145, 155, 160
  • Did all sets across at #160 - tried a few different things, failed miserably last 3 lifts:(
  • Watch Videos Sets 1-10 on youtube channel here: https://www.youtube.com/user/dsh1028/videos
  • Named Split Jerk #160 1/10 - 10/10 including fails

B. Shoulder Press; 3, 2, 1 (go for a max); rest as needed
  • uhm....this was a disaster
  • #35, 55, 75 warm up
  • #85 x 3
  • #95 x 2
  • #105 x 1
  • #110 x 1
  • #115 x 1 - fail (previous PR is #115, have hit several times)
  • #115 x 1 - fail
  • #115 x 1 - racked and re-racked

C. Muscle Ups; 1 on odd minute, 3 UB on the even minute for 8min (if you fail, rest 4min then start where you left off)
  • Set 1 & 2: 1/ 3 UB
  • Set 3 & 4: 1/ 3 UB
  • Set 5 & 6: 1 / 3 UB
  • Set 7 & 8: 1 / 3 UB (but failed to lock out on 3rd)

D. Rope Pull-ups @ 21x1; accumulate 25 reps/side; rest as needed (low hand at elbow of high hand)
  • did some sets doubles, mostly singles - took WAY less time than last week
  • did all 25 on each side as rx'd

+
Row 12min @ 2:12/500m pace
  Rest 3min
X2

  • Had to go into this right away as I had very little time before coaching class - so first 12 MIN row was sub-par and my back flared up at 1K as usual
  • Taught 1 hr class before doing 2nd row
ROW #1 - 12 MIN = 2:30 ish pace, 2300 M 
ROW #2 - 12 MIN = (not sure pace) 2500 M
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