1/14/18

I was a little tired today, but once I got warmed up I felt very good on everything... the second part was rough mentally... but this is the most intensity I've gotten out of paralette / deficit HSPU before. Overall a super solid day of training for the Open. Really quality bodyweight / conditioning work.

A.
Iron Scap

Complete ... always a great warm-up

B.
For time:
9-12-15
Unbroken C2B Pull-ups
Rest 2:00
For time:
6-9-12
Unbroken C2B Pull-ups

-Result =
-1:05
-:55 ... tried to rest only 5-10 seconds between sets. These felt very solid.

C.
For time:
12 Parallete Kipping HSPU (2 x 45# + ab-mat)
18 Deficit HSPU (4.5/3")
24 HSPU

-9:33 ... this was ROUGH. Reps were 5/3/2/2 ... next went 3/4/4/3/4 ... 5/5/5/4/5 ... each part took around 3 minutes. Overall good training... but this wrecked my shoulders I was really happy with my effort overall. Good stuff.

D.
For time:
21-15-9
Bike Calories
Thrusters (95/65#)

directly into...

15-12-9
Row Calories
Hang Squat Cleans (95/65#)

directly into...

12-9-6
Burpees-over-Bar
Overhead Squats (95/65#)
Row for Calories

-16:12 ... unbroken on all barbell movements. Kept the bike at 75 RPM for the set of 21 and then 65 for 15/9 ... tried to go as fast as I could on the burpees... the set of 12 sucked. Overall great training though. Really aerobic and shitty.