2/20/12

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

AM

A. Deadlift @ 75% RM, 1 rep per min for 5 mins - pull it quickly

B. Push Jerk. Split Jerk, 3.2 x 5 sets, 5 min

C. 5 sets ALL OUT:

12 touch n go power clean @ 135lb

Prowler Push 25 seconds - 140lbs

Rest 6 min

A. @ 325

B. 155, 175, 195, 205, 215

C. First 2 sets @ 140lbs, last 3 sets @ 90#

This was tough. I don't think I did the full 20 seconds last week (watch broke). This was tough but I'm glad we're doing it!

Noon

Chest to bar Chin-ups, 8 unbroken per min for 10 mins - focus on speed

+

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

+

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

Complete and felt good. Pull Ups felt better, still not where I want but rhythm felt much better. Sit Ups were 19-22 seconds, still slow.