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

• All sets @ #145 - VIDEO HERE: https://youtu.be/un0g0o8QrJ0

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 

• SET 1: 16kg + attempts VIDEO: none
• SET 2: 16kg + attempts VIDEO: https://youtu.be/fl3kIQZndps
• SET 3: 16kg + attempts VIDEO: https://youtu.be/d6-AIsvUVCk
• SET 4: 16kg+5LBS + attempts VIDEO: won't seem to upload, weird
• SET 5: 16kg+5LBS + attempts VIDEO: https://youtu.be/3RZRbFY-3U4

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

DONE! Approx. 1K ROW (+change) each set. Approx 30 Cals per air assault.