October 16, 2015

Trained with Robin and Derrick today - was fun to have training buddies:) I spent 15 minutes working on the Snatch to start (built up to 115, starting to feel more connected again). Then did program. FYI on Thursday (rest day) I managed to also do 20 min of Snatch tech work and 3 sets of 60 SEC Bent Knee Straddle/Hollow holds.

Friday Program:

Butterfly Pull-up Progression
Worked EMOM sets, then E90SEC sets for about 10 min. Here are 2 videos:

• https://youtu.be/z5JRH31Sx2I
• https://youtu.be/7EuIbco9yZc
• Still working pause at top, lower, chest through - seems to be coming together
• Still too loose with lower body, need the hip open to transfer energy to upper momentum, instead of fizzling out and relying only on upper body strength

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12min EMOM: 
Min 1: 4-6 HSPUs
Min 2: 4 Pistol Deck Squats per leg
Min 3: 30 Double Unders

• Set 1: 6 UB STRICT! / 8 / 30 UB
• Set 2: 4+2 Kip / 8 / 22+8 dubs
• Set 3: 4+2 Kip / 8 / broken
• Set 4: 4+2 Kip / 8 / 18 + 12 dubs

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A1. Close Grip Bench Press @ 21x1; 20 reps x 3 sets; rest 1min 
A2. Hanging Alternating Leg Raise from L Hold; 10 reps/leg x 3 sets; rest 2min 

• CGBP Sets 1-4: 20 Reps @ #45; #50; #50

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10 Sets: 
10 Cal Assault 
10 Box Jumps (20" and step down) 
rest 2min bw sets

• Felt great on this today, pushed hard
• Improved times per set overall from last week
• Box Jumps this week were fast, ub, and solid - much easier - no back pain
• Ave. Watts first 5-6 cals over 300+, always averaged out between 228-264
• Set 1: 0-1:28 (1:28)
• Set 2: 3:28-4:51 (1:23)
• Set 3: 6:51-8:07 (1:16)
• Set 4: 10:07-11:19 (1:12)
• Set 5: 13:19-14:31 (1:12)
• Set 6: 16:31-17:43 (1:12)
• Set 7: 19:43-20:59 (1:16)
• Set 8: 22:59-24:08 (1:09)
• Set 9: 26:08-27:07 (0:59)
• Set 10: 29:07-30:10 (1:03)

Have meeting tomorrow so not sure if I can get back to train. If not, will do Sunday. SB.