24 October

AM (930a)

A. Standing triple jump, 10 attempts to achieve max distance, two foot

take off, land and jump off one foot, land and jump off opposite foot,

record distance

*Hi - 26'2 (9th Jump) Lo - 24'7 (2nd Jump)

B. Push up position 30 yard sprints (start from bottom of a push up

and sprint 30 yards, attempt to get to top speed afap)

*Wasn't sure how many to do, we did 4

C. Hang power clean x2/Jerk x2, x5 sets; rest 2 min

*205/215/225/235/245(x - 1)

D1. Front squat @32x0, 3-5x4; rest 2 min

*230x4/245x4/255x3/260x3

D2. Weighted mixed grip chin ups @31x2, 3-5x4; rest 2 min (alternate per set)

*4/4/4/4

*The morning session went well. Took a while to get warmed up but felt better as session went on. Doubles for the Hang Power Clean were tough not to drop after 1st Hang Power Clean. Jerks didn't feel great. Wrists felt stiff and went back to fingertip jerking. Failed on my last jerk at 245.

PM

30 muscle ups for time
*8:38 (12m PR)

**Broke up into (4-2-4-2-4-2-4-3-3-2)

+

1-5-1-5-1 Unbroken HSPU Ladder for time
*13:50

**Kipped about 6 of the last ladder

+

20 ghd, rest 90 sec x3
*Last 20 was tough but all unbroken

+

b-ball game after

Training Video
http://vimeo.com/31048595