30 Sep

Warm-Up
500 Double-Unders
*Every break = 5 hips to rings
244/305/410/500

AM (830a)
A. freeze box jumps onto 30" box, step down x 6/set; rest 90 sec x 3 - 1/4 squat, pause for 1 sec, then explode up, open hips
*Felt good, could tell my hips were tight but still wasn't tough.
B. SL jumps ONTO box - you choose height; jump oof R, step down, jump off L, step down x 5/leg per set; rest 1 min x 3 - add height to box over time;
*Used 30" on all 3 sets.
C. HPS x 3 - sit for 2 sec in bottom each catch x 3 sets - 80%; rest 90 sec
*Wasn't sure where to start here, used 135/155/155.
D1. OHS @ 30X1; 5-6 x 5; rest 20 sec
D2. CTB Chin UPs x 15 x 5; rest 4 min
*OHS crushed me, I couldn't get my shoulders to loosen up and I kept losing the weight forward. My wrists bothered me and just never felt comfortable. Stayed at 205 for all 5 sets. Frustrating but I understand that this is what happens when I neglect wrist mobility and hip mobility. I have really been focusing on MUPs and Gymnastics work in my warm-ups and have been doing less hip and shoulder mobility.

PM (3p)
3 unbroken MU's
rest 30 sec
5 pistols per leg
rest 30 sec
8 GHD sit ups
rest 1 min x 5 @ easy pace
*Felt fine, R Leg pistols are terrible. L Leg is no issue. Just need to keep working the R Leg.
+
HSPU on 2 plates - head to floor, closer grip - 1 at a time for 30 tough reps*A Fucking BloodBath....took well over 30 minutes.
+
L sit practice on parallettes - 5 min
*Haven't worked on these in a while and it shows. Yet another gymnastics move that my big ass is not good at.


TRAINING VIDEO
http://vimeo.com/29860802