27 December

Training (230p)

Warm-Up

5m Kipping HSPU Practice

*I have worked Strict HSPU for months and haven't seen a huge improvement. My plan is to get really good at kipping HSPU and focus on those for a while. 

*Did max u/b set of Kipping HSPU and got 12

5m Z1

-10 OHD Lunges with PVC
-5 Slamballs (30)
-10 OHS w/PVC

A. Split Jerk 3, 3, 1, 1, 1; rest 2 min
*Didn't feel much better/different than last week.
**245x3/250x3/265x1/275x1(f)/275x1(f)
B. Strict Press @31x2, 3, 3, 3, 2, 1; rest 2 min
*150x3/160x3/160x3/165x2/170x1
C. Snatch balance 2-3x5; rest 90 seconds (80% effort)
*Could have went heavier but don't have jerk blocks and fucking hate coming back down heavy behind the neck. 

**185x3/3/3/3/3
+
1 min amrap TnG power snatch 115#
then...
3 rounds for time:
10 front squats 225#
30 double unders
10 toes to bar
*Totally forgot to start with the TNG power snatch AMRAP.....SHIT. I was so focused on gaming the damn front squats and doing them unbroken, completely forgot. This was a brutal wod without the snatches and I am pissed because it would have been alot tougher starting after the snatches. 

*6:19 (everything U/B except 1 mistake on 1st set of Double-Unders. Did them in my Oly shoes and not sure I would do that again or not.
+
20 min z1 airdyne
*AD broken (had to order some parts, should be up for Friday and Saturdays workouts. 

**Used Rower instead. Did 299 Calories and 4,755m.

*Good day today, felt decent. Was happy with the 3 RFT until I realized we forgot the fucking snatches.

Training Video

http://vimeo.com/34270701