2/10/15

This morning was a very solid training session. I was tired when I woke up and didn't really want to train... but once I got warmed up I felt very good on everything. Great session in the gym.

A.
Four sets of:
3-Position Snatch @ 80% (195#)
(high hang, mid-thigh, below the knee)
Rest as needed

-Got all the sets unbroken, no dropping the bar. Snatching felt really good today.

B.
For time:
21 Muscle-Ups
15 Snatches (165/110 lbs)
9 Strict Handstand Push-Ups
TIME CAP: 9 Minutes

-6:30 ... finished muscle-ups in 2:20 (12/4/3/2) ... finished snatches at 4:50 ... the 9 SHSPU took me 1:40 though ... was happy with everything up until the HSPU. Big effort, felt solid.

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

-I basically treated this as an EMOM ... trying to get about 225m row / 5 SHSPU / 20 Box-Jump-Overs / 12-15 Ring Dips. Basically got those numbers the entire time. Very solid training.

D.
Three sets of:
Single-Arm DB Row (100#) x 8 reps each arm @ 2111
Rest as needed
GHD Sit-Ups x 15 reps
Rest as needed

-Complete.