Monday, December 15, 2014

Training: 12/15/2014




AM Training:
A. Gymnastic Skill - 15 min:
Flat Tuck Front Lever - 4-5 x 5-6 sec
Free Handstand skill work
Wall Press Straddle HS
PPPu w/hover
+
B. Squat Clean: 2 sets of 1 rep every 20 sec for 15 reps; rest 3 min b/t sets (225, 245lbs.)
notes-add on second set if able
C. Back Squat: 4 x 4-5; rest 3 min (275,275,290,315(4)
notes-only last set tough
D. RDL: 3 x 4-5 @3020, rest 2 min (skipped)

Notes: Was crunched for time this morning so had to quickly get warm and get to work.  Hit some lever work and I figured out how to lower myself by unfolding from the lats.  I was able to stick a solid flat tuck today.  Worked some freestands but just not strong enough in my wrists, along with being tight in my shoulders.  

Squat cleans were feeling rough warming up, but thinking of the sit at the top when I am at the knee got me clean the bar like nothing.  Also, I adjusted my squat in the warm-up and I was in a much more upright position.  Started at 225lbs. and smashed it.  Jumped to 245lbs., as I have hit 240lbs. for 10 before.  Felt great, but the last 5 reps were rough.  Had to quickly jump over to back squat and started out at 275lbs. before going up to 315lbs. for 4.  Tough but felt great in the AM session.  Had to cut the RDLs due to time.  Thought it would be worth noting that I did 2x20 Reverse Hyper before and after my workout to.  Back feels great right now.

PM Training:
12-20 min aerobic warmup


5 min @max effort/pace:
10 cals AD
10 KBS 53lbs
Result: 5 rounds + 4 Cals
--3 min recovery--
5 min @max effort/pace:
Run 100m
10 T2B
10 DB Thrusters 35lb/h
Result: 4 rounds
--3 min recovery--
5 min @max effort/pace:
Row 200m
10 Burpees

--3 min recovery--
5 min @max effort/pace:
40 DUs
20 steps/leg Versa-Climber
Result: 4 rounds + 1 flight
--3 min recovery--
5 min @max effort/pace:
10 cals AD
10 KBS 53lbs
Result: 5 rounds + 7 Cals
+
10 min c/d

Notes: Got to the gym and hit 12min of run, row and airdyne.  First AMRAP was rough on the quads but it was a good first AMRAP since there wasn't too many moving parts.  Second AMRAP got a little dicey on the runs, but was able to do all T2B and Thrusters UB.  T2B felt fantastic.  Completely forgot about the third AMRAP.  Frustrated, but oh well, should have written it down.  No versa climber today so did 2 flights of stairs with sandbag on my back.  Double unders stunk today, broke a few times.  Second time through on airdyne/kb swing I did more reps, but it hurt.

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