May 26, 2015

I felt GREAT today! Really positive mind frame and felt good in training. I love training on Tuesdays because right now I don't work and have no stress so I can take as much time as needed for my program.


Warmup: 3 Sets (40 Dubs / 10 WBS / Low Ring Skin Cat + 5 anatomic push ups)
Mobility: Banded Hip Opener / Banded Hamstrings / Banded Shoulder Stretch / Practice HS Walks 5 minutes

A. Split Jerk; 7 perfect singles @ 83%; rest 2min (focus on perfect position and recovery)

• did SP, PP, PJ, SJ on light weights as warmup
• did a few tall jerks, #53
• built up to #155
• did all sets at #155 - actually did 10 singles, video taped most (will post)
• sense I still have problem with back leg (too straight), knees forward on initial dip, and instability in lock out
• ALL VIDEOS HAVE BEEN UPLOADED HERE (Jerks 1/9 - 9/9) https://www.youtube.com/channel/UC7hgqqsltHWlmC4w2UZfYMA

B. Seated behind the neck shoulder press @ 41x1; 2-3 reps x 5sets; rest 2min

• 5 Sets: (#65x3 / #75x3 / #75x3 / #75 x 2 (failed on 3) / #75 x 3)

C. Muscle Ups; 2 on the minute for 8min (if you fail, rest 4min then start where you left off)

• All sets as doubles, felt light and fast - felt NO fatigue! 

D. Rope Pull-ups @ 21x1; accumulate 20 reps/side; rest as needed (low hand at elbow of high hand)

• Did 3's on each side alternating, then 2's, all the way to end - not sure how long it took but def got fatigued
• kept good tempo and pulled from dead hang to chest each rep

+

Row 10min @ 2:12/500m pace

  Rest 3min

X2

SET 1: 2080 M / 2:24:2 Pace (at damper 5/6)

SET 2: 2153 M / 2:19:3 Pace (at damper 3/4)

• breathing fine
• back flare up at 1K and stayed that way throughout