5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank
+
15:00 mobility work of choice
PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build to a 2RM
+
6 sets even:
1 split jerk from the blocks - your call on weight
35 double-unders
1 split jerk from the blocks
:90 walk rest
+
3 sets:
:45 row @ 97%
5:45 walk rest
AM
4 sets complete
PM
6 not-so-easy singles
+
A1/A2. complete
B. 115
+
0:45
0:44
0:43
0:43
0:42
0:43
all unbroken, with 165
+
231m
231m
232m
Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work. I'm not a fan. Looking forward to switching my schedule around a bit after Christmas...
Muscle-ups felt terrible, all low catches and not aggressive at all. I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.
Hang snatches did not feel nearly as crisp as last week. Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time. The second set at 115 wasn't crisp or smooth at all, so called it there. Mehhhhhhh.
Split jerk / double-under combo was the highlight of the day. This was super fun. Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately. Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.
Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading.
Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work. I'm not a fan. Looking forward to switching my schedule around a bit after Christmas...
Muscle-ups felt terrible, all low catches and not aggressive at all. I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.
Hang snatches did not feel nearly as crisp as last week. Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time. The second set at 115 wasn't crisp or smooth at all, so called it there. Mehhhhhhh.
Split jerk / double-under combo was the highlight of the day. This was super fun. Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately. Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.
Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading.
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