September 11, 2015

I don't know if I was just feeling stiff/sore and not particularly strong...or if this program was just really tough. Maybe a bit of both. The heat is stifling, it's definitely a factor.

Warmup: 3 Sets 8 x Reps: small plate front raises, lateral raises, t-raises, rows + barbell presses

A. Jerk Stance Strict Press @ 31x1; 6-8 reps x 5 sets; rest 2min (all at 80# this week) 

• All sets @ #80 x 6 reps (you have got to be kidding me with 8 reps - couldn't squeak another if I tried today)

B1. Strict HSPUs; 4 reps x 7 sets; rest 1min
B2. Muscle Up; 3 reps x 7 sets; rest 1min 

• SETS 1-5: All 2+2 Strict HSPU (flat) + 3 UB Muscle Ups
• SETS 6 & 7: 2+2 Strict HSPU (flat) + 2 1/2 UB MU (made catch on 3rd, couldn't press out dip) + 1 MU
• Notes: Momentum and catch all felt good - but am still STRICT DIPPING EVERY REP. I catch in flexion, knees bent, and don't use them at all to kip out of the dip. This is going to KILL ME in competition. Need to learn how to connect kip to dips. 
• Here's video for 2 sets - they all pretty much looked like these:
• VIDEO 1: https://youtu.be/IFzbJi8HF94
• VIDEO 2: https://youtu.be/CKEtfeKLbbE
• Notes on Rests: I tried really hard to stick to rests (1 min between) - but when I got to later sets I rested approx. 30 sec between the 2+2 HSPU, and at least 1:30 before MU.

D. Butterfly pull-up; pause progression (http://gymnasticswod.com/content/butterfly-pull-progression-pt2)
Goal for this is to pause for 1 sec at top then work on your descent into next rep...see if you can connect a few this way

• Spent some time reviewing all 4 Parts of Paoli's progression. Worked on them today. Have to say it connected for me - but I was really fatigued going into this work. Did my best. Would like to try this again fresh.
• Video of Low Bar progression: https://youtu.be/EVfbUsYEamw
• Video of High Bar progression (did approx. 8 sets): https://youtu.be/KRqLAVC9NWU
• Challenge to keep legs straight!

+
Run 800m @ 4:34 pace 
rest 2min 
x4 sets

• SET 1: 4:48
• SET 2: 4:33
• SET 3: 4:38
• SET 4: 4:28

Well. 2 rounds on under pace, 2 rounds over. This was so tough for me. My breathing felt ok, my body hates running. I did have Derrick (running coach) watch me for a bit. I got some good notes and will do some drills over next few days and apply. I went from heel striking and leaning back (past) to front-loading too much (past couple of months). I need to find my "natural stride" - like walking, let body momentum happen. Roll through the foot. All things applied seemed to have immediate impact on my stride. Will see. Running is such a struggle for me.