Tuesday October 21, 2014

3 Sets of the following:
A1. Kipping Swings x 10 reps, rest 1 minute between set
-10 swings
A2. Strict Ring Pull-Ups, 4-5 reps, 4-5 second pause at top, rest 1 minute between sets.
A3. Bar Dips Tempo @ 53x1, 4-5 reps, rest 90 seconds between sets.
     - This shit all hurt....bad!! Ring pull-ups killed my elbow and dips felt bad on my shoulder. Whatever, I got through it.

HSPU Work: 1 strict HSPU EMOM (Every Minute On the Minute) for 10 minutes. As you get better feel free to add reps.
     - Did total of 15:00. Did OTM for first 5:00 then every :45 for the last 10. Started failing right at the end and called it a day.
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3 Rounds of the following:
5/Pistols Each Side Alternating
1 Legless Rope Climb + 1 Rope Climb w/ Legs
10 Toes to Bar
     - Rope climbs were absolute murder on my elbow. Especially going down.
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B. Push Jerk, work to heavy set of Cluster of 1.1, 5 attempts. Rest as needed between sets. This is not a maximum weight.
     - Worked to 210. Felt heavy.

C. Clean Pull @ 105% x 3 reps x 3 sets, rest 1:30 between sets.
     - 275#

D. Hang Power Clean, 3 reps x 3 sets, rest as needed between sets.
Use  85%-88% of 2 Rep –Essentially go up in weight from last week about 10-15 lbs
E. On the Minute, Every Minute x 10 Minutes of the following:
Even Minute: Pendalay Barbell Bent Over Row @ 30x1, 4-5 reps
Odd Minute: Weighted Bar Dips, 3-4 reps @ 20x1

Decided I'd had enough and skipped the last part of the workout. It was an 1:40 workout as it was!!!