18 November

AM (730a)
A. Standing triple jumps 8 total attempts(alternate which single leg
lands first)
*24' Left Foot First/23'9 Right Foot First
B. Clean grip deadlift x1/Power clean x1, rest 90 seconds x5 sets
(work on same things as Wednesday)
*225/235/250/255(f)/255
**Felt really weak with this today. Not sure if it is just some mental shit with losing 10# from the fast or what was going on.
C. Front squat 3x3; rest 3 min (work on getting deeper in the front squat)
*This felt really heavy. 245/255/265
**Lost a shitload of strength on this since the last time I did FS...
D. Weighted mixed grip chin up 3-5x4 sets; rest 2 min (alternate grip per set)
*45# weighted vest. Hit 5 all four sets.






PM (4p)
50 turkish get ups 1.5 pood, not for time
*This started off pretty shaky, didn't feel very stable for the first 10-15. The last 35 felt much better. Took my time and ended up around 20m.
+
30 muscle ups, not for time...perfect reps
*Very frustrated with this. On Oct 24th, I hit this in 8:38 and I could have went faster that day. Today, It took me 11 minutes and they felt like shit.
+
4 min static handstand accumulated time
*This was really tough and I will most definately start to incorporate this into my training once a week as extra skill work. This took me 8:11 to complete the 4m of accumulated time.


Overall, this was a pretty frustrating day. I know I need to look long term with the fast and the effects of it having on me but right now it is hard to look past how much strength I have lost. I will stay focused and hit these workouts as hard as I can and I am sure it will all come back, I am just frustrated with my performance.