12/7

7-Dec

AM

A. Split jerk; 12 singles @80% 1rm; rest 90 sec

165# is 80% of my 1rm

Completed all reps no misses!

Last rep- http://youtu.be/GkS9n2XedlU

When I first saw this I was intimidated and thought no way I could split jerk 80% of my old 1rm yet considering I haven't split jerked yet since surgery. But I started with the bar and just worked my way up getting comfortable and then hit 165# and was fine, just all in my head. They weren't all perfect but got better rep by rep.

B. Seated L-legless rope climbs; 6 reps not for time to 10'

Done! Got a little better as I went on. Hardest part was keeping my legs tight and in the L position. 

http://youtu.be/IgIUBSzQeZs

C. 1" deficit strict hspu; 30 for time

14:30 was halfway at 6min in and then started hitting a wall. 

D. Advanced frog stand practice/tech work 15 min

Done

E. Swinging dips tech work 15 min

These are going to bug the mess out of me until I can get them! http://youtu.be/GCW0KZGlYxM

F. "tabata" sit ups

110 reps

PM

10 rounds for time:

row 500m

15 burpees

33:00 even

Rowed around a 2:13 pace

Felt really strong first 5 rounds then started to get harder. Hardest part were the last 5 burpees of each round and the first 100m on the rower. Rowing actually felt pretty good tonight, better than it has been. Burpees actually felt good, I think my pressing is getting stronger. Breathing was under control for the most part. 

Good training week and weekend!