June 8, 2015

A. Jerk Recoveries; 2-3 reps x 4 sets; rest as needed (work on perfect OH position) 

• Did several warmup sets, trying to get proper set up. By the time I got going, I was running short on time. Never got to build very heavy. Next time will start heavier. Although, set up was slightly unstable. Here are a few sets taped:
• SET 1: https://youtu.be/Ntqu4bjhs7I
• SET 2: https://youtu.be/RGmcW_pKjqw
• SET 3: https://youtu.be/jgDjsDQvRBY
• SET 4: nevermind, totally failed on this one.

B. One Arm DB Push Press @ 41x1; 4-5/arm x 5 sets; rest 1min between arms 

• 5 SETS @ #40 DB Each Arm x 4 Reps. Left arm MUCH less stable, but do-able.

C1. Strict Pull-ups; 6 reps x 3 sets; rest 30 sec (goal is UB) 

• SET 1: NOT TAPED (6 x UB STRICT + (8 KIP + 4 KIP)
• SET 2: (4+1+1 STRICT // 8 + 4 KIP) VIDEO: https://youtu.be/qQRFzzOmkHw
• SET 3: (3+1+1+1 STRICT // 8 + 4 KIP) VIDEO: https://youtu.be/JFvdeHt57w4

C2. Kipping/Butterfly Pull-ups; 12 reps x 3 sets; rest 3min
D. Ring Dip @ 21x1; 5-6 reps x 4 sets; rest 2:30 (5 sec support hold in full external rotation at the top of the final rep for each set) 

• Skipped this because running short on time and arms fired up - wanted to get conditioning in before Coaching:)

+
@80%:
30 sec AD
rest 10 sec
30 sec Row
rest 10 sec
30 sec burpees
rest 60 sec
x 8

DONE!!! ALL OF THEM:) 8 Burpees each set.