Evening Session
1. push press -- 9 minutes to find a 3RM
2. behind the neck jerk + jerk (2-second pause in split of each movement)
(12 minutes to work to a heavy complex)
3. 5 sets of: 30ft handstand walk (every 10ft stop and hold for :05 -- any drop- 5 burpees on the spot)
4. 4 sets of:
5-sec hollow hold + 5-sec hollow @ 90 degrees + 5-sec hollow w/ chin over bar + 5 kips
5. EMOM x 6 -- 10 chest to bar pulls w/ boxes 20" in front and in back
6. 5 sets of:
20-calorie row
(rest 1:1)
75 unbroken double unders
(rest 1:1)
12 chest to bar pull ups
(rest 1:1)
Results:
1. 255 (failed 3rd rep @ 270)
2. 305 (split may not have been a full 2-seconds on the jerk....)
3. done (used 30ft as that was all the room we had)
4. done
5. done (accidentally had one of the boxes at 12" for 3 sets)
6. 19:06 total time (1 mess up on dubs)
Notes:
1. strength went well. really wanted that 270 third rep, but fell short about halfway up. didn't really get the greatest drive into the rep. Jerks went okay. need to land with a better split with the BTN jerks (back leg is too straight). way better bar positioning on the BTN than usual though.
2. gymnastics were decent. the holds went well and then kips were mediocre at best after watching the video -- was getting way too extended.
3. conditioning was a good session -- messed up on double unders once. after watching video, need to stay more loose and relaxed on double unders -- was too stiff.
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