Training Dec 17th- 19th, 2012

19th

1 tough HSPU to Extra Depth every 20 sec for 10 minutes

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2 unbroken Muscle-ups every 30 sec for 10 minutes

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5 sets @ ALL OUT effort:

10 C2B Chin-ups

10 Ring Dips

1 min rest

got 27 total reps. first 6 mins at 2", last 4 at 3".  Missed a few in the middle due to poor midline. 

missed 1 set. First rep each time is hardest. I could definitely do 40 for time faster than 10 minutes. 

complete. first 4 sets unbroken 25-27s.  5th set broke ring dips. 38s. 

18th

3 sets @ 90%:

15 KBS - 88lb

25 Wall Balls - 20#

35 Double Unders

1:30 min b/t sets

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10 min rest

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3 x 50 cals on AD @ 90%/90 sec rest

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10 min rest

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3 sets @ 90%:

15 Burpees to 6" OH

15 GH Sit-ups

15 OHS @ 45lb

1:30 min b/t sets

1:46 unbroken, 1:47 unbroken, 1:53 dropped wall ball intentionally  2x

1:32, 2:01, 2:10.  Lactate in legs was limiter.  First set was an honest 90%, easily could've gone 1:25ish but backed off. would be interesting to see if I could hold a 1:50 or so for 3 sets. The stopping and starting makes this harder than 150 for time would be.  

1:52 unbroken, 1:53 unbroken, 2:06, slower burpees and couple pauses in GHD. Quads were blown up at end of this. Love the squatting volume and learning to deal with that though as it feels like a weakness. 

17th

A. Above Knee Hang Squat Snatch, build to a tough triple

B. Squat Snatch, 3 touch n go reps per minute for 10 minutes - start @ 135lb

C1. Back Squat @ 20X1, 10 reps @ 225lb x 3 sets, 1 min

C2. CGBP @ 20X1, 6-8-10, 1 min

A. 155.  165x2.  Technique was MUCH better than video I posted last week. Stayed over bar longer, got under bar fast and was receiving bar well. Was very close on 3rd rep at 165.  

B. 135x4, 140x3, 145x3   (hit only 2 reps on set 8,9, got all 3 on set 10. leg fatigue seemed to be reason for misses)

C1. 10,10, 8 at tempo last 2 reps had 3s pause in top. 

C2. 195, 175, 165x9