October 6, 2015

Was tired and hungry during regular training time today, so I ran home to eat and rest before coaching PM. I actually stayed after tonight and got my training in - felt pretty good:)

Warmup was Ido Portal Scap routine and light barbell work.

A. Jerk Stance Strict Press @ 31x1; 3-4reps x 6 sets; rest 2min (80lbs +) 

• Set 1: 4 x #85
• Set 2: 4 x #90
• Set 3: 3 x #95
• Set 4: 4 x #95
• Set 5: 3 x 100
• Set 6: 3 x 100

B. 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

• Worked for 10 min, stringing 3-4 together with pause and straight body

+
5 Rounds for Time:
3 Strict HSPUs
3 Muscle-ups 

• TOTAL TIME = 10:30
• For time put on the pressure, wasn't able to string as many together as I'd hoped. Here are the splits:
• Round 1: 3 UB HSPU + 3 UB MU / Time = 0-:45 (:45)
• Round 2: 1,1,1 HSPU + 1 + 2 MU / Time = :45-3:07 (2:19)
• Round 3: 1,1,1 HSPU + 2 + 1 MU / Time = 3:07-5:40 (2:33)
• Round 4: 1,1,1 HSPU + 2 + 1 MU / Time = 5:40-8:29 (2:49)
• Round 5: 1,1,1 HSPU + 2 + 1 MU / Time = 8:29-10:30 (2:01)

+
24min AMRAP:
6 Calorie Assault
8 Burpees 
24 Doubles 

• TOTAL ROUNDS = 11 + 6 CALS
• Rounds 4,5,6,7,8,9,10 were UB dubs (1,2,3,11 had breaks)