October 19, 2015

Did 10 Min warmup /mobility with small plates. Did 6 Min work on Butterfly progression. Still not getting enough control with lower body. Very arm centric.

C2B Pull-up Progression work as warm-up - DONE

A. Strict HSPU; 4 reps x 10 sets; rest as needed to ensure quality reps 

• Went in to this with high expectations due to progress last few times with HSPU - I think I overshot the mark
• Did SETS 1-4 E90SEC (0:00-6:00) - 4 Reps UB (then it fell apart)
• SET 5 (3+1)
• SET 6 (3+1)
• SET 7 (2+1+1)
• SET 8 (2+1+1)
• SET 9 (2+1+1)
• SET 10 (2+1+1) (Finished at 21:00:((((

B. Muscle Up x 3 + 4 Ring Dips on last rep; 6 complexes NOT for time 

• Set 1: 2+1 MU + 4 Dips
• Set 2: 3 MU + 3 Dips
• Set 3: 3 MU + 3 Dips
• Set 4: 2+1 MU + 3 Dips
• Set 5: 1 MU - CALLED IT. TOO FATIGUED.
• Did not finish this. 

+
3 Sets: 
10 Shoulder to Overhead @ 115# 
10 Burpees 
30 Double Unders 
rest 3min bw sets 

• SET 1: 8+2 @ #115 / 10 / Broken DUB (TIME = 2:20)
• SET 2: 6+3+1 @ #115 / 10 / UB DUBS (TIME = 2:28)
• SET 3: 7 + 2+1 @ #115 / 10 / UB DUBS (TIME = 2:24)

+
3 Sets: 
15 Deadlifts @ 225# 
10 Burpee Box Jumps (20") 
rest as needed bw sets 

• SET 1: Finished at 3:24 (#225  - HAD to drop down after this set - too much)
• SET 2: Finished at 7:19 (#195)
• SET 3: Finished at 11:02 (#195)

+
15-20min of mobility Work (shoulder focus)
https://www.youtube.com/watch?v=vsiNm3WekCo
https://www.youtube.com/watch?v=q0Elx93duAA

• Not having enough time to do this before starting class - the MU /HSPU breaks are probably longer than you anticipated when programming so I take 2 hours to do this after warmup. Then I have to clean up, eat and coach. I will try to mobility after class.