January 18, 2016

Solid warmup for bloodflow and mobility. Did some barbell warmup with Jerk Stance Presses, Jerk Balances, etc.

I am still recovering from Bronchitis - spent all night coughing. I'm feeling ok, but cough is persistent. I combined two programs today so I could jump ahead, get a little lifting in and some gymnastics - not too much cardiac arrest work yet.

On Saturday, I came in and took the Oly Drills Class - worked on Cleans, built up to #185 felt heavy.

A. Split Jerk; 8 singles to tough load; rest as needed 

• #105 x 2, 115 x 2, 125, 135, 145, 155, 160, 165 (failed, boo)  - should not have failed this

B. HSPUs; 3 Strict + 6 Kipping; 7 complexes; rest to recovery for UB sets, if possible

• UHM...THIS WAS ALOT OF F-ING HSPU - all sets done to full depth (floor)
• Set 1: 3ST+6KIP - All UB no rest between
• Set 2: 3ST+51/2KIP - All UB no rest between
• Set 3: 3ST + 5KIP - All UB no rest between
• Set 4: 3ST+6KIP - All UB no rest between
• Set 5: 3ST/ rest / 3KIP / rest/ 3KIP
• Set 6: 3ST/rest/4KIP/rest/2KIP
• Set 7: 1ST/1ST/1F/3KIP/3KIP - holyfuckhard
• last half sets had to rest 2-3 min between!

C. Butterfly Pull-ups; 3 UB reps x 15 sets; rest as needed to ensure perfect technique

• Did all sets E30SEC for 15 sets - felt good, got high enough

D. Weighted Dip; 2 reps + 10 sec hold in bottom of dip x 5 sets; rest 2min (this week complete 2 reps, then do 1 one at bottom for 10 sec) 

• failed first set with 18lb kb so dropped weight
• Set 1: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 2: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 3: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 4: 2 WT UB RD (#18) + 1 10 SEC HOLD (no weight)
• Set 5: 2 WT UB RD (#18) + 5 SEC w/ #18 + 7 SEC w/o Weight

+ (wanted to complete this and get it done already)

5 Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

• Set 1: Ave Row Pace 2.13.2 (Total time 3:24, 675 m, 10 UB TTB)
• Set 2: Ave Row Pace 2.15.8 (Total time 3:50, 662 m, 10 UB TTB)
• Set 3: Ave Row Pace 2.20.9 (Total time 3:45, 638 m, 10 UB TTB)
• Set 4: Ave Row Pace 2.16.0 (Total time 3:46, 661 m, 10 UB TTB)
• Set 5: Ave Row Pace 2.15.0 (Total time 3:44, 666 m, 10 UB TTB)