13 January

Training (930a)


AM12 CTB pull ups
Row 500m @85%
rest 2 min
x5 sets
*1:40.8(Row Pace) - 1:40.9 - 1:40.9 - 1:40.7 - 1:40.6

+

12 TTB
airdyne 90 seconds @85%
rest 2 min
x5 sets
*371(Average Watts) - 368 - 434 - 405 - 378

+

6 muscle ups
run 400m @85%
rest 2 min
x3
*1:50(Run) - 1:45 - 1:50


PM (3p)A. Split jerk; 8 singles @85% 1rm; rest 2 min
*All 8 at 270#, no misses but didn't feel comfortable. 

B. Freestanding hs hold tech work 12 min
*Complete

C. Wall facing hs hold; 30 seconds unbroken x7; rest 30 seconds (as
close to the wall as you can get)
*Complete, really tough

D. Hollow body hold; 30 seconsd unbroken x6; rest 30 seconds
*30/30/20/20/20/20
*Tough

E. Bent press; 6-8x4; rest as needed bw arms
*Played with this for about 10 minutes to get comfortable. Used 1 pood.