Tuesday January 3, 2017

1. 5x3 toe jerk @ 35-45%.
2. 12-minutes to find a heavy 1-rep of: front squat + jerk
3. amrap 8:00 of:
     30 shoulder to overhead (135) (from a rack)
     25 double unders
     20 shoulder to overhead (185)
     50 double unders
     10 shoulder to overhead (225)
     75 double unders
       5 shoulder to overhead (250)
    100 double unders
    max rep shoulder to overhead (275)
4. 5 sets of: 50ft zig zag handstand walk
5. 3 sets of: 100ft jerk grip OH carry + 5 jerk grip overhead squats
6. amrap 7:00 of:
     15 box jumps overs (24)
     12 kb swings (70)
       9 strict handstand push ups
    (rest 5 minutes)
    10 sets -- 20sec bike sprint, 60sec bike easy
7. 3 sets of: 60-sec elbow plank, 60-sec rest

Results: 
1. 120, 135, 140, 145, 150
2. 325 (no fails) 
3. 11 double unders into set of 100
4. done 
5. done (115, 135, 155) 
6. 3+30, done (sprints = 400-500) 
7. done 

Notes: 
-- another day with a lot of lifting reps. front squat + jerks felt pretty good. worked up to 325. really thought about giving 340 a go but knew I had a lot of work left ahead of me and wanted to keep some in me. 
-- the amrap ladder got tough. the shoulder to overhead @ 185 and on were rough. tried to break it into sets I could maintain limited rest and still hit some good sets. 
-- movement went fine. some fun little exercises to work with. need to keep focusing on staying tight with my handstand walks, and overhead carry tried to keep core as tight as I possible and no rib flair. 
-- amrap + airdyne was good. shoulders were smoked for the amrap, so strict hspu were harder than usual. 
-- did the plank work but had to take out max rep hspu as my shoulders were smoked and the session had run a little long already, even with limited breaks between each piece.