10/30/13

Today was a great training session. I felt a little toasted for the lifting, but I felt great on the ring dip/muscle-up work. My shoulders are smoked and I've never felt like taking a rest day as much as I do today. Tomorrow's rest is entirely needed. I'm excited to rest and get after it again on Friday.

A.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
-All Sets at 135#; good skill work.

B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
-Did 6 sets @ 225# (80%)
-I  went on the low side of volume/load, my shoulders are wrecked considering this is my 4th day training in a row.

C.
Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Ring Dips (strict) x 5 reps
Rest 30 seconds
Weighted Ring Dips (strict) x 5 reps
Rest 30 seconds
Ring Dips (kipping)  x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

7,6,6 (PR is 8) - best these have felt since getting back, will break 10+ soon.
5,5,5 @ 25#
5,5,5 @ 25
14,7,7
1:32, 1:38, 1:36