12/31/14

Today was a decent workout ... really hard metabolic conditioning. Wasn't very amped up to train with the stupid gymnastics warm-up thing and no heavy barbells ... but got the work in. The metcon was really fun in that it was extremely difficult and I was doing it alone, was great to just push myself against the clock. Glad I got all the reps in ... took everything I had.

A.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – :30 L-sit
Minute 2 – :30 Handstand Hold / Freestanding practice near wall
Minute 3 – 8 Strict Ring Dips with a 2-Second Pause at Full Extension

-Complete ... wasn't fun.

B.
Five sets of:
10 Shoulder to Overhead (155 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

-:15, :15, :15, :14, :15 ... shoulders are sore, but felt solid ... light weight.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells (2 x 2 pood in farmer's carry)
Minute 3 – 15 Burpees

-This was gnarly ... got all the reps. I felt really heavy on the burpees, but got through them. Unbroken KBS ... 5/5 lunges every set, dropping at a turnaround point each time for a few seconds.