Monday January 9, 2017

Evening Session 
1. 4x5 press in clean (rest 90-seconds)
    (work as heavy as possible)
2. clean pull + clean + front squat (every 90-seconds)
    (4 sets of 1+1+1 @ 90% of last week's heaviest set)
3. for time:
    9 clean and jerk (225)
     (rest 2:1)
    6 clean and jerk (225)
     (rest 2:1)
    3 clean and jerk (225)

4. 30 seated strict straight arm press down
5. 6 sets of: 3 reps of 1 hollow-arch kip + 1 ring muscle up

6. WZA prep
     for time:
       21-15-9
         thrusters (135)
         chest to bar pull ups
       -then-
        45 calorie assault bike

Results:
1. 75, 85, 95, 115
2. done @ 305 
3. :42 (5, 4x1), :25 (3, 3x1), :09 (3)
4. done w/ 2x blue bands 
5. done 
6. 7:58 (4:47 heavy Fran, ~2:50 bike once I got it moving)

Notes: 
1. weightlifting felt pretty good. warmed up quickly to 305 and hit the sets. usually don't make huge jumps, but wanted to today to change it up plus to move through it at a quicker pace. 
2. barbell cycling went alright. wanted to be able to hit 9 unbroken on that first set but positioning wasn't there. better positioning on that first set will allow for more reps unbroken. also wasn't sure how the legs and heart rate would feel for the sets after that. if I do have to drop the bar, need to get right back on it. no huge breaks. 
3. heavy fran plus the assault bike was rough and will be rough at WZA. no joking around with that workout. 
4. I was swinging A LOT on the rings tonight. the body connection between the muscle up and then just the kip wasn't right. last set I actually hit way better, but took a bit to get a good feel for the control.