Tuesday September 16, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
3 Strict Handstand Push-Ups or Clusters of 1.1.1
6-8 Kipping Swings on Rings-Toes to Together and High
     - Did OK with the HSPU's but had to take my time between reps

On the Minute Every Minute 8 Minutes of the following:
Odd Minute: 30-40 Double Unders
Even Minute: 20 Feet Handstand Walk or 20 Seconds of Walk or Shoulder Taps, 4-5/each side
     - My Double Unders are awful right now. Just awful. This achilles tendinitis has me all screwed up
+
B. Behind the Neck Jerk(+1 rep) + Push Jerk(+1 rep) + Split Jerk(+1 rep) x 4 sets, rest 2 minutes between sets---Use 75%-80% of best Split Jerk
     - 195#. OK, these felt terrible today on my right elbow. Wow!

C. Hip Clean, 5 reps x 4 sets, rest 2 minutes between sets.
Stay at high hang position and pull under the barbell
     - Worked with 135, then 165

D1. Standing Dumbbell Press, 4-6 reps heavy x 4 sets, rest 1:30 between sets.
      - 50# @ 46 reps, 55# @ 4 reps
D2. DB Tripod Row @ 31x1, 5-6 each arm x 4 sets, rest 1:30 between sets.

     - 75#

Just a shitty training day today. Feel totally beat down and this elbow thing really sucks!