Early Session Training (11a)
BB Gymnastics
1) 5X3 Tall Snatch - heaviest possible, rest 60 sec.
*75/95/105/115/125
*First time doing this, it felt a little awkward at first but got alot out of it.
2a) 4X3 Snatch Push Press + OHS - heaviest possible, rest 60 sec. (1 PP + 1 OHS = 1 rep)
*205/220/225/235
*Felt alright, OHS position was a little rough but got better as I went.
2b) 4X3 Snatch Pulls - heaviest possible, rest 60 sec. (use straps)
*255
*Didn't feel great at all, not sure what the problem was here.
Conditioning
1) 10 minutes Airdyne/Row for distance:
20 sec ME
40 sec active recovery
*2,661m Total
*Stayed on rower the entire time. Sprints were around 1:24/avg and recover was around 2:15/avg.
*Rest as needed.
10m
2) 20 minutes of moderately paced, moderately heavy:
75' HEAVY Yoke Carry
50 Sec L-Sit Hold (accumulated)
20 HR Pushups
Notes: Yoke Carry should be heavy enough that you want to rest, but
don't have to. If you do not have a Yoke, you may sub a BB, but the
Yoke is absolutely recommended. Perform this entire effort between
70-80%. Do not worry about score or rounds, just continue moving the
entire effort.
*Carried 275# BB
*Finished 4+10s L-Sit
*L-Sits were brutal for me. Spent the majority of my time here.
Late Session Training (3p)
3) 3 rounds for time of:
20 Perfectly Vertical KBS 32kg
20 GHD Situps
20 Lateral Box Jumps 24"
*8:18
*Felt pretty good, GHDs got a little rough but slowly getting better at them.
*Rest at least 10 minutes.
4) EMOM for 5 minutes 6 UB Muscle-Ups.
*6/3/2/3/2
*Didn't feel good with these at all today.
Training Video for Late Session
http://vimeo.com/43428338