MORNING session- 5:15am
went to bed a little after 9pm and woke up at 4:50am. still fell pretty tired when I woke up though.
--------------------------------------------
3 rounds, not for time
200m row
10 handstand push ups (5 strict + 5 kipping)
the strict handstand push ups feeling weaker than what they should be. 5 was easy but need to work strict back into the program. good way to warm up. a little chilly this morning (34 degrees or so).
---------------------------------------------------------------------------
EMOTM x 20 total sets (10 each exercise)
odd- 7 thrusters 95#
even- 10 toes to bar
felt good on these. everything was UB without a problem. good form work on each exercise.
---------------------------------------------------------------------------
AD work
:30 @ 90%, :30 @ light pace x 15 sets (15 total minutes)
was able to keep the same effort throughout. was staying between 274-305 watts throughout the efforts. the light pace was a little "lighter" than probably should have been for a few sets through the middle.
________________________________________________________
AFTERNOON session- 4:30pm
-----------------------------------------
shoulder to overhead complex (5x1), rest 1:30.
(1 strict press + 2 push press + 3 push jerk)
http://www.youtube.com/watch?v=HCeZEhAEQHs
145, 165, 185, 205, 220 (strict press PR)
took a couple steps on the 220 set, but I am counting it. right side was the tough to lock out. the push press and push jerk felt good. clearly the strict press was the limited with the other 2 exercises being volume work.
--------------------------------------------------------------------------
4 rounds:
6 muscle ups
30 walking lunges
30 double unders
8:26- muscle ups were UB on the first 2 rounds, then broken into 3x2 the last 2 rounds. felt okay with this workout. need to keep working on the muscle ups. things are going in a nice direction right now with gymnastics in general.
---------------------------------------------------------------------------
SPRINTS- 6x50m, rest 1:00 between sprints.
done here. good runs. was careful with the groin.
No comments:
Post a Comment