Training September 5th and 6th,2012

6th

Throwing - 15-20lb ball, 1 max effort toss per 30 sec for 10 mins

+

Standing Triple Jump Cluster, 1.1 x 5 sets, 1 min

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5 x 20 sec Row Sprint ALL OUT, 3 min b/t

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4 x 30 sec Row Sprint near ALL OUT, 3:30 min b/t

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3 x 40 sec Row Sprint @ 500m PR, 4 min b/t 

Throws complete with 14 lb ball. 

Jumps complete. Working on sticking the landing as I tend to fall forward. 

132m,105 (fell of the seat), 133,132, 131.   All rows about 1:15 pace

193,185,188,178

244 (1:21.6 pace)  ,205 (1:37.5 pace- complete pussed out after about 10s ),222(1:30.pace)

I was absolutely smoked by this point. I had a cold that was pretty brutal and put me down for a down and am still fighting that, so that might have had something to do with it, but I was completely wiped out at conclusion.   

5th

A. Power Clean and Push Press Cluster, 1.1.1 x 5 sets, 4-5 min

B. Front Squat with Chains @ 20X1, 3 reps @ 50% RM + Chains x 5 sets, 2 min

C. 3 unbroken Muscle-ups per min for up to 15 minutes

D. 5 unbroken kipping hspu x 10 sets for time

A. 190,200,210,210, 210(F.1.F) Had no pop left on PP for last set. 

B. 160 lbs plus 38 lbs chains attached. Fast smooth.

C. completed all 15 mins no problem. 

D. 8:50.  Kip is getting a bit better.