Training December 3rd and 4th, 2012

4th

Kipping HSPU to extra depth, 3 tough reps per minute for 10 minutes

+

3 unbroken Ring Muscle-ups per min for 10 minutes

+

15,12,9,6,3 rep rds for time:

Kipping HSPU

unbroken Toes to Bar

+

3 rounds for time:

20 GH Sit-ups

20 Hand Release Push-ups

Kipping HSPU - 2 sets @ 2", 2 sets @3", 6 sets @ 4".   Broke 2 sets of the 4" sets but fast singles.

muscle-ups complete, easy.

7:42. All HSPU expect last set broke. toes to bar unbroken easy. 

4:15. sit-ups unbroken. 2nd and 3rd set of HR push-ups started to break. tough after all the previous pressing. 

Feeling good on gymnastics

3rd

A. Back Squat @ 20X1, 3-3-3, 4 min

B. Hang Squat Clean, 3 tough reps per minute for 5 minutes

C. 5 sets @ 97%:

10 touch n go Squat Clean @ 155lb

Airdyne 20 cals

Rest 6 x work time

A. 285,295,305  Felt really good here. Low bar.

B. 195,205,205,210,210.  Felt real good here as 3RM on 11-13 was 215. 

C. I typically try not to write a story for these but a little explanation is needed for today's variety of times.

1st set : 53s.  Did hang squat cleans by accident. Felt good from hang! 

2nd set : 130s.  Did the proper squat cleans but was a disaster. Did 5 stopped etc., 

3rd set: 59s. Lowered the weight to 145# to keep it 10 TnG reps.

4th set:  110s. weight up to 150#. Could not do TnG  7,2,1.  

5th set: 68s .  150#  Could not do TnG.  8,1,1.   

sets 1,2,4 on old ass not generous Airdyne.  Sets 3 and 5 on newer airdyne that is a bit more generous. was doing wod with a buddy so we switched airdyne.