27 Jan

Training (2p)

Warm-Up

A. Mobility

B. 3m Muscle-Up work (Strict)

C. 7m Z1
-6 Over The Box (30")
-8 T2B
-10 Back Extensions
-25 Double Unders

D. 3m Muscle-Up work (Strict, no Ring Dip, just get head through and stay in bottom of ring dip)

A. Snatch grip deadlift @31x1, 3-5x5; rest 3 min
*245x4/255x4/255x4/260x3/260x3
*My fucking thumbs got crushed. I hate being a bitch about it but that was by far the limiting factor of this.

+
5 TnG power clean 215
Airdyne 30 seconds @95%
Rest 2:30 x3
*U/B - 30 Calories / U/B - 25 Calories / U/B - 24 Calories
*These 30 seconds hurt pretty bad.
+
3 unbroken muscle ups
10 tough KBS 2 pood
Run 100 meters @95%
Rest 2:45 x3
*59 Seconds/56 Seconds/56 Seconds
*Used 2.5 Pood KB and it wasn't too bad doing 10 fast U/B. If you would rather me do 2 Pood instead, that's fine, just wanted to make them tougher and still stay u/b. Your call, I am good either way.
+
Amrap HSPU unbroken
Row sprint 150 m @100%
Rest 3 min x3
*15/(23 seconds/1:15Avg) - 12/(23 seconds/1:16.6Avg) - 11/(22.1 Seconds / 1:13Avg)
*HSPU felt pretty good, did 4-6 strict and then went right into Kipping and they felt solid. Definately seeing an improvement here and rolling the dice that they won't ask for strict HSPU in regionals.


Training Video
http://vimeo.com/35773878