December 4, 2015

A. Split Jerk; 1 rep every 90 seconds for 15 sets @ 135#+ 

• Sets 1-5 @ #135
• Sets 6-8 @ #140
• Sets 9,10 @ #145
• Set 11 @ #150
• Set 12 @ #155
• Set 13 @ #160
• Set 14 @ #165
• Set 15 @ #170
• All felt solid, not enough drop in back knee, but receiving OH felt strong
• I have a few videos 
• #140: https://youtu.be/sUd4QpLc08A
• #150: https://youtu.be/YUs-byz6J0Y
• #170: https://youtu.be/n1o8kYkV4SU

B1. One Arm Braced OH DB Press @ 40x1 tempo; 6-8 reps x 5 sets; rest 90 sec (standing, holding on to rig or bench with opposite hand press with one arm using db) 
B2. Neutral Grip Pull-ups (palms facing each other); 5 reps x 5 sets; rest 90 seconds 

• Wasn't sure about these, if knee could be bent, leaning into rig? Did all sets with #25 DB x 8 Reps each arm (Left was WAY tougher)
• All Pull Ups done strict on Rings to Chest - no way of doing neutral grip on bars? 
• All pull up sets 5 UB easy

C. Butterfly Pull-ups; 5 on the minute for 10minutes 

• All sets done UNBROKEN, grip felt good, I'd say maybe 80% cleared chin?

+
Row 5min @ 140-155 BPM HR
Assault 5min @ 140-155 BPM HR
x3 sets

• Set 1 Row = 1013 M
• Set 1 Bike = 29 Cal / 139 Ave Watts
• Set 2 Row = 1028 M
• Set 2 Bike = 31 Cal / 151 Ave Watts
• Set 3 Row = 1033 M
• Set 3 Bike = 28 Cal / 131 Ave Watts

All row efforts felt good - absolutely no / minimal back flare ups. Obviously slower pace (ave 2:15-2:25 / 500 m and ave s/m around 21).

Bike efforts could have been harder.