August 3, 2015

Happy Monday! Pumped after our chat. Looking forward to continued progressions and am hopeful about engine-building:)

I enjoyed today's program. I worked solo. It took me a long time with necessary rest to get best possible reps.

A. Seated Z-Press; 6,1,6,1; rest 2min 

• Set 1 - #80 x 6 UB - felt good
• Set 2 - #100 x 1 - felt good, but realized I am dropping chin instead of getting proper head-thru / t-spine extension - which I think is the point, so I dropped weight
• Set 3 - #75 x 6 UB - felt light - tried to get proper position here is video (some ok): https://youtu.be/3oFkW8_YjBo
• Set 4 - #110 x 1(Fail) so #105 x 1 Video: https://youtu.be/-PZIjTXJTQg

B. Muscle-Up; 10 for time x 2 sets; rest 5min bw sets 

• Set 1: 10 Reps (3,2,2,1,1,1 - no fails) - 2:27 Video: https://youtu.be/zaZPhT5FFj8
• Set 2: 10 Reps (3,1+1(F), 1, 1, 1(F),1, 1, 1) - 4:34:( Video: https://youtu.be/XtoE_VcRtPE
• CLEARLY I NEED TO LEARN HOW TO KIP MY DIPS!!!!!!!!!

C1. Face Up DB Tricep Extensions; 12-15 reps x 4 sets; rest 1min)
C2. Tuck-Ups; 15 reps x 4 sets; rest 1min 

• Used #10 DB each hand - felt fire by 9/10th rep each set
• Did Tuck Ups UB

+
4 Sets: ALL COMPLETE!!!! This seemed like a lot of volume, but I did it:)

6 Ring Dips @ 21x1

• Did all sets 2,2,2 - perfect tempo and strict (toes pointed, hollow body)

4 False Grip Strict Pull-ups @22x2 tempo 

• Did sets either 2's or singles at end - tough to keep in false after turnout at bottom

2 Rope Climbs (we will play with some tech work, if needed, just report in your blog) 
rest as needed bw sets

• Rough technique. Used old foot wrap, used leg /hip extension to scale rope in 3 pulls each time - but not fast, descent ugly due to inefficient wrap