30 seconds airydne @85%
30 sec rest
30 seconds double unders
30 sec rest
x16
Done. Felt a little tired this morning but had a good warmup and finally got er going. I have been sleeping better. Averaged 87-88 rpm on AD. Felt strong. DU's were between 57-62 per round. Went back to the fast rope this week for variance. Tried hard for 65, could not get it in :30. 62 was the most. Only a few trips.
947 total.
Noon
A. Split jerk; build to a 3 rep max
325, 335, 345, 355X
Kinda had a brain fart on 355. Kept screwing up the inhale before the jerk and it was throwing me off. Got one of them. Didn't try again. 345 felt great. I was actually splitting today. Not the heaviest weights I've thrown overehead but very happy with the technique. Big improvement.
325:
http://www.youtube.com/watch?v=W80QwG5ORQo&feature=youtu.be
335:
http://www.youtube.com/watch?v=eNOggpuKEH8&feature=youtu.be
345:
http://www.youtube.com/watch?v=R1S1QCzyFTQ&feature=youtu.be
B. Close grip bench press; build to a 3rm
245, 275x (2/3), 265
+
5 rounds for time:
5 squat clean and jerk 225#
2 rope climbs
14:10 :/
Used a kind a squat clean thruster/jerk. Felt faster to me. I would come out of the squat clean and push jerk it. For the rope I only had a 17' so I started with no jump and made sure I used three full pulls. Way harder than normal. Felt like a 20'. Tough to push on this one. First round in under 2:00 and wanted to keep that but
just didn't have it today.
http://www.youtube.com/watch?v=g3THBxoKzAM&feature=youtu.be
PM
For time:
50 strict hspu
50 pistols
50 L-pull ups
Row 750m
16:17
HSPU's - 4:26
Pistols - 2:30
L-Pullups - 6:27
Row - 2:36
HSPU's were 10/7/5 then 3's and 4's to the end. Felt tough.
Noon
A. Split jerk; build to a 3 rep max
325, 335, 345, 355X
Kinda had a brain fart on 355. Kept screwing up the inhale before the jerk and it was throwing me off. Got one of them. Didn't try again. 345 felt great. I was actually splitting today. Not the heaviest weights I've thrown overehead but very happy with the technique. Big improvement.
325:
http://www.youtube.com/watch?v=W80QwG5ORQo&feature=youtu.be
335:
http://www.youtube.com/watch?v=eNOggpuKEH8&feature=youtu.be
345:
http://www.youtube.com/watch?v=R1S1QCzyFTQ&feature=youtu.be
B. Close grip bench press; build to a 3rm
245, 275x (2/3), 265
+
5 rounds for time:
5 squat clean and jerk 225#
2 rope climbs
14:10 :/
Used a kind a squat clean thruster/jerk. Felt faster to me. I would come out of the squat clean and push jerk it. For the rope I only had a 17' so I started with no jump and made sure I used three full pulls. Way harder than normal. Felt like a 20'. Tough to push on this one. First round in under 2:00 and wanted to keep that but
just didn't have it today.
http://www.youtube.com/watch?v=g3THBxoKzAM&feature=youtu.be
PM
For time:
50 strict hspu
50 pistols
50 L-pull ups
Row 750m
16:17
HSPU's - 4:26
Pistols - 2:30
L-Pullups - 6:27
Row - 2:36
HSPU's were 10/7/5 then 3's and 4's to the end. Felt tough.
Pistols felt pretty good. Took a breaths every 10
L-Pullups sucked. Did them slow and I tried for perfect reps. Did 3/3/2/2 , 5 times
Row hurt. Held a 1:40 or so then hammered it home toward the end.
Legs were tired.
Feeling pretty good. Just rolling with the punches now.
I know I'm getting close to the end. Can't wait to grind tomorrow.
Row hurt. Held a 1:40 or so then hammered it home toward the end.
Legs were tired.
Feeling pretty good. Just rolling with the punches now.
I know I'm getting close to the end. Can't wait to grind tomorrow.
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