Friday, September 4, 2015

PM
A
Butterfly Kipping PU - 3 reps every 40sec for 8 sets (perfect mechanics focus, if a rep feels 'off' stop and then begin again on the next round, film review using replay app)

These didn't feel very good. Took awhile to to get the flow. I'm having a lot of difficulty finding the rhythm and keeping my feet in front of my body when I reach the peak.

B
CTB Pull-up - 5 UB reps every 30sec for 5 sets; rest 4min x 2 rounds (kipping...not B-fly)

Worst performance I've ever had on C2B. Kip was very inconsistent and, again, had difficulty maintaining positioning. This was also pretty rough on my grip. Hands are still tender from the 30 snatches. 

C
Strict HSPU - 5 x 3.3.3.3; 10sec rest b/t clusters + 2min

Didn't really start getting tough until the 4th round. Granted, this was 60 sHSPU which is the most I've ever done in one session. Rough.

D
Wtd. Vest Rings Rows @31x2 - 5 x 5-6; rest 2min (match load to last week)

Did 5x5 @ 20# vest. Shoulders were really smoked so I was a little more upright than usual to maintain tempo.

+
15 Burpees (Open '12/'13 standard)
30sec AD @ 300W
Rest 30sec
x4 sets


Each burpee round was ~ :50. Didn't have anything to measure wattage on the AD, so I just went ~ EN2
+
15 WB
30sec AD @ 300W
Rest 30sec
x4 sets


WB were UB. Same deal with the AD as mentioned above. 
+
10 Box Jumps @ 20"
30sec AD @ 300W
Rest 30sec
x4 sets

Box jumps were rebounds. It's amazing the difference 4" makes.
+
Cyclical Cool-down - 10min @ EN1/EN0