Wednesday September 8, 2014

A. Hip Snatch, 5 reps x 4 sets, rest 2 minutes between sets.
Weight will be decreased on this because of movement
     - 125#. Technique was pretty smooth on these.
B. Snatch Pull @ 90%,  on the minute, every minute x 8 minutes x 1.1 cluster.
     - 185#
C. Front Squat Moderate of the following:
60% x 4 reps @ 22x1
     - 165#
65% x 4 reps @ 22x1
     - 185#
70% x 4 reps @ 22x1
     - 195#
60% x 4 reps @ 22x1
     - 185#

+

D. 4 Sets of the following @ Aerobic Effort of:
Run 400 Meters
12 Kipping Handstand Push-Ups
10 Overhead Squats @ 115 lbs/80 lbs
50 Double Unders
4-6 Muscle-Ups
Run 400 Meters
Rest 5-6 Minutes between sets

     - Not sure what my times were. Somewhere in the 7-8 minute range. The # of Muscle-ups were as follows 5, 4, 6, 4. I only allowed myself 2 sets per round. HSPU's actually went pretty decent. 10+2, 11+1, 6+3+3, + 6+3+3. OHS's tough but all unbroken. Not too bad. Double Unders were AWFUL today. Pain in achilles really holding me back + the fact I was gassed. A little better on the Muscle-ups trying to let my feet drive the movement.