November 9, 2015

Felt really good going into today - even though I got home late last night from OR. Unfortunately, after coaching my last class tonight, I can feel the cold sneaking in (sore throat, aches) - everyone I met in OR had a cold, and when I got home, most at the gym also sick. I will be SO mad if I get sick. Taking precautions tonight, chicken soup, vitamins, early to bed:)

A1. 6 Burpees AFAP x 4 sets; rest 20 seconds 
A2. 4 Muscle-ups for Time x 4 sets; rest 3min 

• all burpees done with a push to go fast 
• stuck to rest perfectly
• Set 1: 1:29 (include :20 rest) - MU were 2 + 1(F) / 1 + 1(F) / 1
• Set 2: 1:27 - MU were 3 + 1(F) / 1
• Set 3: 1:24 - MU were 2 / 1 / 1
• Set 4: 1:30 - MU were 2 / 1 / 1

B1. Power Cleans; 8 for time @ 95# x 5 sets; rest 20 seconds 
B2. HSPUs; 8 for time x 5 sets; rest 3min (start strict each set then go to kipping) 

• All sets of Power Cleans done FAST and UB - felt great
• All sets of HSPU done to 25lb plate + 10lb plate - small deficit!!!!!
• Set 1: 1:18 - HSPU were 1 ST+7KIP / 1KIP
• Set 2: 1:23 - HSPU were 1ST+5KIP/ 2KIP
• Set 3: 1:20 - HSPU were 1ST+5KIP / 2KIP
• Set 4: 1:34 - HSPU were 1ST+4KIP / 2KIP / 1KIP
• Set 5: 1:25 - HSPU were 1ST+2KIP / 2KIP / 1KIP / 1KIP / 1KIP

+
10min AMRAP: 
30 Doubles 
10 Box Jumps (step down) 
5 Hand Release Push-ups (no breaks on Push-ups, must be UB...go down, release hands and right back up) 

• Total rounds completed: 7 Rounds + 20 Dubs
• DUBS breakdown per set: UB; UB; Br; UB; Br; UB; UB; 20 UB
• All box jumps UB
• All HRP UB