13-Aug
A. Push jerk; 5 on the min for 10 min (moderate load)
I used 115#, the last couple sets burned but I'd say it was moderate load.
B. Weightd vest deficit negative hspu x1/kipping hspu x1 - accumulate
30 slow controlled reps not for time
These got tough, my arms just got tired! But felt good.
C. Support hold on rings in external rotation (use a foot for support
if needed); 20-30 seconds x5; rest 2 min
I ranged from :20-:25 each set. Some sets I was able to make it :15 with out using a foot support and if i did then i used foot support for the last :10 to make it :25, if I only made it :10 w/o support then i just did :10 with support to make it :20 total. These were good just tough!
D. Muscle ups; 2 on the min for 10 min (if you fail, skip the min and
then jump back in)
These started out a little shaky but then I cleaned them up. Here is my last set. I still feel like I'm catching lower than I should but maybe its not as big of an issue as I make it out to be.
last set: https://youtu.be/oxkCEob8VU0
E. Support hold on rings in external rotation; 20 seconds x5; rest 90 seconds
Man These were tough! I was able to do :10 un supported then :10 with foot support. My triceps were burning!
F. Hollow body holds; amsap x4; rest 2 min
:40, :35, :32, :32
Man these burn so bad! I think :40 may be my best lol so sad.
14-Aug
AM
Row sprint 20 seconds @100% effort
rest 3:10
x12
(rest 5 min bw sets 6/7)
woof these were rough! I wanted to throw up so bad after 7. I had the burps and everything going lol They went better than last time though. Heres the meter break down. You can tell I fell off right at the end. I was gassed, had nothing left.
113m
115m
115m - https://youtu.be/w0bIfyOB6SU
115m
113m
113m
113m
113m
112m
110m
108m
108m
PM
A1. 20 burpees AFAP x5; rest 2 min
A2. 15 TTB AFAP x5; rest 2 min
These AFAP and short 100% sprints crush me lol I'm not used to sprinting. I'd much rather go for 4 10 minute runs haha.
But my triceps were so sore from the previous day that my burpees were tough and a little slower.
:45, :47, :50, :51, :52
TTB - These were fine until the last set. I got confused after the 4th set of burpees and i guess thought I already did my tttb and did burpees again. So after my 5th set of burpees i did my 4th set of ttb then rested 2 min and did my 5th set of ttb. That blew my abs up! I was going so strong until i hit 11 then i just hung on and swung for the last 4 lol
:22, :22, :23, :23, :25
3rd set- https://youtu.be/sOebKji_bIc
+
mobility work 15-20 min
15-Aug
Man I was smoked from Friday - not sure why but i was exhausted when I got up.
AM
A. Squat clean; Build to a tough single then drop to 82% and perform 6
doubles; rest 2 min
Built to 197! but i think its technically power. I missed the first attempt, I caught it in the bottom I just couldn't stand up. Need my feet in a little more and just need to get these legs stronger I guess. But I tried again and justin told me to just push as soon as I feel my self rack it, so I did and I got it but i caught it at parallel.
Miss - https://youtu.be/kSUQPVxLfFs
Make - https://youtu.be/vMWj2iKgu68
Did my doubles at 160# and they felt good, tried to work on my foot work and keeping my feet in.
https://youtu.be/5tR05ptC4aw
***DO YOU HATE ME??????***** I THINK SO!!! ;) haha
B1. Thrusters; 15 AFAP 65# x4; rest 1 min
:27 :27 :30 :30
B2. Wall balls; 30 AFAP x4; rest 1 min
:53 :53 :54 :57
B3. Double unders; 75 AFAP x4; rest 3 min
:43 :42 :42 :43
man this was tough! Again, these AFAPs lol. I did do them all unbroken though, EVEN MY DU!! Thats the most consistent I've been in a long time with those! I slowed a bit the last 2 sets but still kept it all UB.
+
locomotion/mobility work 15-20 min
PM (I didn't do my PM :( I was too tired. Couldn't get the energy) I would have just been doing it to do it and figured it would be smarter to rest. I ended up falling asleep at 9:30 and didn't get up until like 8:30, i slept almost 11 hours and it felt amazing.
A1. Power snatch; 10 reps @75# x5; rest 30 sec
A2. 15 deadlifts 75#x5; rest 3 min
+
mobility work
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