11/22 - good day

Spent all day at Faction hanging out and training, they had a little mini in house comp this morning then grilled out and trained afterwards. 

22-Nov
AM
A. Push jerk; 5, 5, 5, 3, 3, 3; rest 75 sec

95-105-115-125-135-145 
145 is the heaviest i've gone yet, felt good but at the same time was touch, all other sets i did tng but at 145 i reset before each rep. Don't have the hip explosiveness I used to have yet. 

B. L- rope pull ups (low hand at middle of forearm of high hand)
@22x1; accumulate 20 reps/side

Done, felt stronger than last week. Did mostly singles, a couple sets of 2's

C. Strict hspu; 30 for time

8:50! Huge PR. this is over a 5 minute PR from 2 years ago. It was cool to be able to go back and look at my blog post from 10/27 and see my time and the progress I have made. You sometimes don't truly see the progress you've made until you sit and really look back at where you started. Or I don't at least, i'll get caught up in comparing myself with others times and numbers and tend to not sit back and look at the personal progress I've made which is really all that matters :) Super happy about this time.

When my leg is good enough to test the regional hspu workout again, I want a go at it again :) I think it took me around 8-9 min at regionals to do just 21.

D. Advanced frog stand practice/tech work 15 min

Got a little better and was able to learn to roll out kindof with out completly smacking my back.

I did a little free standing hs work again, much better today. And mike was doing fs hspu or practing them so I decided to try them from a headstand postion and I got to where I did one into a hand stand and held it for about 5sec until I started to have to walk. I was excited about that!

E. Support hold on rings;accumulate 3:30 not for time

Done, but tough..i supported my self with barely letting one foot tough the ground the whole time

F. Pike lifts; 12 reps x3; rest 90 seconds (pause 2 seconds at the top
of each rep)

Did these, not as hard as it thought but the last set was hard, my left him flexor kept wanting to cramp.


PM
6 sets:
Row 750m
15 KBS 2 pood (russian)
15 burpee jump to plate (45# plate)
rest 3 min bw sets

Wholy moly these were tough today! I think because I pushed a lot harder than last weekend. I was sub 5 on all but 1 set yeseterday but last week I only 1 or 2 sets were sub 5 and my first was 5:45.
Times on these were:
4:55 4:55 5:00 5:02 5:00 4:50

I was happy to be able to average almost the same time for each set. After set 3 I started to feel like i wanted to throw up and I really felt it after the last one. I was spent. I think the row is the hardest part for me, mentally at least. I rowed a 2:10 for each set. I just feel like I used to be able to row much faster during something like this, maybe I'm wrong and maybe it's just going to take time to get it back. Russian swings were all ub and burpees weren't bad just kept trying to move as fast as I could.