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

• the loads didn't feel that heavy, but I couldn't seem to receive the bar in SOLID lock out. I look a little stuttery today. 
• SET 1: #145 VIDEO: https://youtu.be/w8xsMyByZvU
• SET 2: #145 (stayed here to see if I could improve form - 1st PJ hopped, 2nd better feet) VIDEO: https://youtu.be/msntH9InOK0
• SET 3: #150 VIDEO: https://youtu.be/5U8Wl8Y_n2o
• SET 4: #155 VIDEO: https://youtu.be/743dcfnMNBY
• SET 5 (extra): #155 VIDEO (2 Push Jerks & a fail): https://youtu.be/1FTuLTeY_V0
• SET 5b ...and the jerk (shitty) VIDEO: https://youtu.be/ifW2hA35cog

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

• all sets 3 reps UB (except failed on 3rd rep round 3)
• i have video from 4 out of 5 sets - all about the same - don't seem to utilize my hips much or kip my dips - seem to struggle at top - don't keep feet together, etc. tried to manage form with feet together and hollow body during MU tech work in next section
• video from 2nd Set (first not filmed: https://youtu.be/KItDyowhw5o
• video from 3rd Set (failed 3rd): https://youtu.be/nPf4XQwU4Qg
• video from 4th Set: https://youtu.be/0fmqOc6c8Us
• video from 5th set: https://youtu.be/jrdrhkeywdQ

+
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