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