Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 3-6 reps
+
A. Hips-to-rings, accumulate 12 solid singles; rest as needed to ensure good height
+
5 rounds for time:
1 rope climb
3 double KB overhead squats, 53/hand
+
Not for time:
400m heavy sled drag

complete

+

A. complete

+

7:48

+

complete with 205 on the sled

Short day today, but it was not easy.

Pull-ups were just okay.  Still practicing butterfly.  Hips to rings were just okay, but maybe a little better than last week.

Those damned kettlebells.  First couple of rounds were really tough (missed the first clean, and the next two were UGLY, like, one side at a time), but got a little smoother as the rounds went on.  The actual OHS (and really, the S2O) were easy, it was just getting them into the front rack that was terrible.  Transitions were slow.  When I saw this written, I assumed I would be somewhere around 5:00 and felt pretty disappointed with the time, especially since it was the only higher intensity piece of the day.

Weird couple of days.  I miss my training buddy.

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A Hips-to-rings, accumulate 10 solid singles; rest as needed to ensure good height
B. Double KB overhead squat, 5:00 practice
+
5 rounds for time:
1 rope climbs
10m tough yoke walk
+
For time:
40 AirDyne calories
100' double KB walking lunges, 53/hand
+
400m sled drag, heavy grind

complete

+

A. complete

B. complete

+

5:39 with 200 on the yoke

+

6:58

+

complete with 205 on the sled

Butterfly is coming along! Feels easier and easier.  Had mostly solid hips-to-rings, but then on a few of them, when my hips and legs were going high, my chest and head were staying low.  There's no way I'm gonna be able to turn over in that position...

Kettlebells were giving me all sorts of problems today.  Had a really hard time cleaning the 53s.  Got them overhead twice for the OHS practice; once they were up, the OHS were easy, did 3 then 5 reps.  

Rope climbs all felt really good, but transitions were very slow.  Not a huge fan of the yoke... feel like I should just go ahead and make an appointment to see Pete whenever it's programmed.

AirDyne done in 2:30.  I assumed the lunges were front rack - missed the KB clean on the first attempt, but then did the first 50 feet unbroken.  Took over a minute before cleaning them at the turn around, then STUPIDLY dropped them halfway back and had to clean them a 3rd time.  The lunges weren't hard on my legs at all, I was just really uncomfortable holding the kettlebells. 

205 might be the limit on the sled drag.  Shit.