Friday, September 18, 2015

PM
15min - Quad/Hamstring/Groin Mobility
*report

LAX Ball Hammie / Pancake / Cossack / BB Quad Roll

+
A. Muscle-up Progressions - 10min (same as Monday)
B

Squat Clean & Jerk - in 6 sets, build to 85% then 4 singles @ 85%; rest as needed

Well this was deceptively difficult. I wasn't warmed up enough for this. The first reps of the 85% (275#) felt remarkably heavy. Like a damn truck was falling me every time. 

C1

Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

Result - :25 / :22 / :18 / :20 / :21 / 23

C2

Strict Pull-up (COB) x5 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

Result - :25 / :26 / :24 / :28 / :25 / :27

Both of these are becoming a little easier, however PRE was very high. Shoulders, Lats, Distal Biceps Tendon, and brachioradialis were really sore today. Muscle-ups will be interesting tomorrow. 

D

Natural Knee Extensions - accumulate 20 total slow, controlled reps (squeeze glutes, use band assistance if needed)

Used a red band. I like these. 

+
Run - 20sec @ 75% (low end aerobic pace)
Walk - 20sec
x10 sets 

Got close to 100m every run at the 75% effort. Didn't feel super winded. I was breathing, but I wasn't dying.