May 20, 2015

Well, I tried. I really, really tried. To get the WHOLE thing into a 90 minute session. I warmed up for about 10 minutes, then got straight to part A. I didn't even do any warmup sets, as I wanted to see how it would go if I just built up as I went (wish I'd done warmup sets, could've gone heavier). Anyway, I only got through the first part and finished about 80 minutes (after warmup). I thought I could handle the conditioning later in the day, but I was shot. If I can't get to it tomorrow morning before I leave for San Diego, I will let you know. I think the strict gymnastics reps take me longer in sets than you realize, I can't do them unbroken quickly. So sometimes 6-8 reps is 4 sets of 2, with maybe 20-30 seconds between so I can get them. Also, for example, to accumulate 120second of static hold - takes me 6-7 minutes! By the time I get to 90 minutes, I really need a good 20 minute rest before I can do conditioning, I am tapped out. Dave says I need to try drinking aminos (again, I stopped) during my training, maybe will help. Here's where I got to today:

Warmup 3 x 40 Dubs / Wall Walk w/ 12 shoulder taps / 12 Air Squats

A. Push Press x1 + Push Jerk x2 + Split Jerk x3; 5 complexes; rest 3min

• #85/95/105/115/125

B. Strict HSPUs; AMRAP in 105 sec x 4 sets; rest 4min

• Set 1: 3/2/1/1/1/2/1
• Set 2: 2/1/1/1/1/1/1/1/1
• Set 3: 1/1/1/1/1/1/1/1/1/1
• Set 4: 3/2/1/1/1/1/1/1

C1. Wide Grip Behind the Neck Pull-ups; 6-8 reps x 5 sets; rest 90 sec

• Set 1 (3/2/1/2)
• Set 2 (2/2/2/2)
• Set 3 (2/2/2/1/1)
• Set 4 (2/2/1/1/1/1)
• Set 5 (2/2/1/1/1/1)

C2. Weighted Ring Dip @ 31x1; 3-4 reps x 5 sets; rest 90 sec 

• no weights
• Set 1 (2 & 2 Negs)
• Set 2 (2 & 2 Negs)
• Set 3 (3 & 1 Neg)
• Set 4 (2/1/1 - all real)
• Set 5 (2 & 2 Negs)

D. Support Hold on Rings; accumulate 120 seconds

• Did 10 Sec On / 10 Sec Off for first 5 sets, then needed longer rest! Took me 6 1/2 minutes!

NOT DONE:( 

+

5 sets:

8 Unbroken C2B Pull-ups

 5 TnG Squat Cleans @ 125#

    -rest 2min

+

5 sets:

8 Unbroken Push Press @ 105#

5 TnG Squat Snatches @ 85#

     -rest 2min