20 Jan

Training (245p)

Warm-Up
Max Back Ext in 1m: 42

Mobility

7m Z1
-6 Kipping HSPU
-6 Pistols
-6 T2B
-6 Fat Bar Pullups
-6 30" BJ

 

A. Snatch grip deadlift @31x1, 4-6x4; rest 3 min
*215x6/235x6/255x5/265x5
+
5 TnG power clean 215
Airdyne 30 seconds @95%
*.29 Miles/30 Calories 

*.28 Miles/26 Calories
*.24 Miles/20 Calories
*.24 Miles/19 Calories

Rest 2:45

x4
+
3 unbroken muscle ups
10 tough KBS 2 pood
Run 100 meters @95%
*63 Seconds (2 Pood)
*59 Seconds (2 Pood)
*59 Seconds (2.5 Pood)

*60 Seconds (2.5 Pood)
Wanted to go to the 2.5 Pood just because I had it and you said you wanted them tough. The 2 Pood wasn't too bad and my times stayed consistent so I wanted to see if I could keep them close by using the 97# KB. Felt decent. 

Rest 3 min x4
*Overall not a bad day but the AD hurt way worse than I anticipated it would. It smashed me. I got used to either 15s sprints or long Z1, totally different story with a 95% 30 second effort. I have been putting a ton of effort into kipping hspu as well as pistols, I feel those two things are my biggest goats.

Training Video
http://vimeo.com/35399073