Monday, July 21, 2014

7/21/14 - AM Gym Skills/Lifting + PM Training

AM
gymnastics warm up work

3 sets:
10 Scap Pullups
Shoulder Theraband Work
+
3 sets:
5 Ring Dips @ 55X1
25 Pike Ups
5 Ring Pullups
HS Box Walks
25 Med Ball Pushups
*Rest about 45-60 sec b/t movements

+
A.  Snatch; E2MOTM - 3 position snatch (ground, below knee, above knee) - starting @ 60% and building, level off where needed.. for 14 minutes

175 x 4 sets, 185 x 2 sets, 195 x 1 set. 
* There is a ton more here but first day back with wrist and shoulder feeling AWESOME so I wanted to work technique and speed. 

B.  Block C&J (above knee) 2+1)  x3-5 sets @ 70-80%

245,255,265,275,285
Easy peasy. Felt awesome. Good practice.

C.  BS; 23x1 x 2 reps @ 70% - every 90 seconds x 6 sets

315 for all sets. Felt very healthy. Strong.



PM
3 rounds for Reps:
45 sec. amrap wall ball, 30#
rest 45 sec.
45 sec. amrap CTB pull up
rest 45 sec.
45 sec. amrap double under
rest 45 sec.
45 sec. rope climb
rest 45 sec.
45 sec. amrap squat clean thruster @ 165
rest 4 minutes

*No 30# wallball so used 20# and wore a 20# weight vest and threw to a 12' target.

Set 1: 20, 20, 82, 3, 9
Set 2: 21, 22, 84, 4, 9
Set 3: 21, 23, 82, 2, 8X (stopped :15 early, thought time was up. Would have gotten 10. That's what I was aiming for.)

-Wallballs UB each set
-CTB's About 10 Butterfly, then 5 butterfly, then I had to start kipping to finish it out. Kind of a weakness here.
-DU's ub each set. Didn't try to fly just smooth and quick.
-15' RC's. 2 pulls each time. 4 kinda of lit me up on the second set. Had to push for that. Happy with these though. Miles ahead of where I used to be on RC's.
-All singles here. Attacked the bar on last set. Tough ending. 

Great session tonight. Felt really healthy. Good push mentally too. Confident. Feeling good.

Vid of Set 1:
https://www.youtube.com/watch?v=vU8toaYrkm0


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