11/27/16

In retrospect... had a great workout today, I was really bummed out by how weak I felt on the jerks... but haven't been able to jerk much at all over the last 10 weeks... overall got a good workout out of today though.

A.
Every 3 for 12 (4 sets):
Airdyne 12/10 Calories
20 Double-Unders
30 ft Handstand Walk

-Complete ... solid warm-up ... haven't handstand walked in months.

B.
Every 2 for 20 (10 sets):
Split Jerk x 2 reps
Build up to a heavy double over the course of 10 sets

-185# x 2, 205# x 2, 225# x 2, 245#, 255#, 265#, x 2

C.
Seated Unsupported DB Shoulder Press
8-8-8
Rest as needed

-45# x 8, 55# x 7, 55# x 6

D.
For time:
10/6 Muscle-ups
10/6 Bar Muscle-ups
20 Burpees
30 Box Jump Overs (24/20")
40 Wall-Balls (20/14#)
50 Calorie Airdyne
40 Wall-Balls (20/14#)
30 Box Jump Overs (24/20")
20 Burpees
10/6 Bar Muscle-ups
10/6 Muscle-ups

-22:59

E.
2 Sets:
DB Skull Crushers x 20
DB Tate Press x 20
DB Bench Press x 20
(perform as one giant set on a bench)
Rest as needed
Hollow Hold x :60
Rest as needed

-Complete with 2 x 15# DB.