Another Month

Training

Part 1(10a)

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
2) EMOM for 10 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
*Did this less than a week ago and it ate my soul. Worked up to 295# on the PC and PJ. Used 265# for doubles and couldn't sustain it after the first 3 minutes. Dropped to 225 and was pretty shaky at that weight. Not sure what the deal was with it but will hopefully get a chance to take another crack at this in a few months.  Video in previous blog post.

Strength

1a) 4 X 2 1&1/4 Front Squats – heavier than last week, rest 60 sec.
*275/285/300/310
*First time doing these so wasn't exactly sure where I would end up. Still had some left after the last set, next time will start around 310-315#.

1b) 4 X ME Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: Do not go to complete failure on strict HSPU. Switch to Kipping after your first slow rep strict.
*8/7 - 4/8 - 5/6 - 5/5
*Was tough going from FS to HSPU on only 60s rest.

Conditioning

*Early Session

1) 21-15-9 of:

Front Squats @ 95#

Burpees

Pullups
*4:42, Felt pretty good. Burpees were definately slower than what they should have been but tried to keep rests short b/w movements.

2) 15 minutes of:

5 Stones to Shoulder - Heavy

10 OH BB Walking Lunges @ 135#

40' Monkey Bar Run
*4+5 Stones
*This was actually kind of fun, breathing was what was tough. I think I did the Lunges wrong and did them in place instead of walking. Tried the first set walking and it was a little shaky.

Notes: This should be about a 75% effort. Use a stone that is heavy enough to be challenging after the first few rounds. Pullup bars may be used for Monkey Bar Runs. Measure off 40' and try to do each round UB.

Training Video (Morning Session)

http://vimeo.com/43277545

*Late Session (235p)

3) 5 rounds for total working time of:

Sprint 200m

3 Rope Climbs 15'

15 UB Push Jerks @ 135#
*2:02/2:04/2:04/2:08/2:10
*Total Time = 10:28

Rest 1:1

4) Row 3 X 500m - ALL OUT, rest 3 minutes between each round

*1:23.5/1:30.8/1:31.1
*holy.shit.that.sucked

Training Video (Late Session)

https://vimeo.com/43281996