2/13/12

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 70% RM, 1 rep per min for 5 mins - pull it quickly

B. Split Jerk, 5-5-5-5, 5 min

C. 5 sets ALL OUT:

10 touch n go power clean @ 155lb

Prowler Push 20 seconds - 140lbs

Rest 6 min

A. 300# Felt fast

B. 185, 185, 200, 200 Stayed on the lighter side to ensure good tech and speed. Felt good, getting better at dropping under the bar

C. Complete, harder than I thought it'd be, took about 20 seconds to do power cleans, so about 45 seconds total work. Sled felt heavy, I used a dog sled which has more surface area. Will use the prowler next time. I also plan to get up and eat some light carbs maybe 2 hours before training from now on.

Noon

Chest to bar Chin-ups, 7 unbroken per min for 10 mins - focus on speed

+

Ring Dips, 7 unbroken per min for 10 mins - focus on speed

+

Unanchored Sit-ups, 15 fast reps per min for 10 mins

Complete

*Notes- Pull Ups felt terrible, not hard but not very good rhythm. Did butterfly on the first 6 sets then gymnastics kip. All under 10 seconds/set. Glad to be doing this skill work

Ring dips were good and easy, all under 6 seconds

Sit Ups were a struggle after about 2 sets. Fastest set was 19 seconds, slowest set was 22 seconds. I'll be sore from these!