3 October, 2011

Warm-Up
3 Rounds
250m Row
10 KBS
10 Pushups
Then:
3 Rounds of:
2 Strict MUPs
4 HSPU

AM (830a)
A. SL forward bounding practice - max 5-6 bounds per leg - play and get them down - http://www.youtube.com/watch?v=9EGRgqWNeZc
*Felt good, definately have a good leg and bad leg. After about 10 minutes, felt comfortable with both legs.
B. max vert jump x 3/set; rest 10 sec b/t attempts; rest 2 min x 3
*1st jump was much higher than other 2 each set.
C. Power Snatch x 1/OHS x 2/Snatch x 1; rest 90 sec x 3 - only last set 90% effort - heavier than last week
*165/165/180
D1. Paused FS @ 32X1; 2-4 x 5; rest 2 min - tight spine!
D2. Pronated Med GRip CTB strict CHin Ups @ 22X0; 3-4 x 5; rest 2 min
*225x4/225x4/225x4/225x4/225x4
*5/4/4/4/4
**FS were tough, the extra set from last week made this brutal. C2B actually are getting better it feels like. 

Starting to get colder outside, 45 degrees in the box this morning and that brought a few challenges. Our warm-up took about twice as long as usual but felt fine during the workout.  

Training Video
http://vimeo.com/29975463


PM
15 min ring HSPU practice
+
7 rds @ 80%:
7 toes to bar
7 ring push ups
*5:32
+
7 min pistol practice - hold light KB in front
*Feeling better, right leg is still weak as shit
+
5 rds @ 80%:
5 dead hang to inverted on rings
40 sec FLR on floor

Training Video Part 2
http://vimeo.com/30198536