January 29, 2016

Quick warmup. LONGGGGG program. Solid work today, though.

A. Split Jerk; 4 singles @ 135, 4 singles @ 150, 2 singles @ 160; rest as needed

• All done as rx'd. Felt solid, fast, easy.

B. HSPUs; 3 Strict + 6 Kipping; 8 complexes; rest to recovery for UB sets, if possible

• the whole thing took me 32 minutes
• Sets 1-4 - All Unbroken (3ST+6KIP, no rest, full depth)
• Set 5: 3ST+4KIP(UB, no rest) + 1K + 1K
• Set 6: 3ST+4KIP(UB, no rest) + 2K(UB)
• Set 7: 3ST (fell down) + 4KIP(UB) + 2KIP(UB)
• Set 8: 3ST+4KIP (UB, no rest) + 1K + 2KIP(UB)

C. Butterfly Pull-ups; 4 UB reps x 15 sets; rest as needed to ensure perfect technique

• did all sets 4 E30SEC
• last set started to feel good, did 12 UB

D. Russsian Dip + 5 Dips; 8 complexes; rest 2min (use blocks for both) 

• Sets 1-5: All UB 1RD+5ST DIPS
• Set 6: 1RD + 3ST DIPS
• Set 7: 1RD + 4ST DIPS
• Set 8: 1RD + 3ST DIPS (fatigue)

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x5 sets 

• Got through 4 Sets, lost steam. Averaged 1000 M Rows and 30 Cal bike each set. Had been at gym WAY too long at this point. Overall, felt good though!