Thursday, September 10, 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)

Felt better this go around. Starting to develop a little more control with speed.

B
CTB Pull-up - 5 UB reps every 30sec for 6 sets; rest 4min x 2 rounds (kipping...not B-fly)

These felt better than last week. The first set of 6 was astronomically better than the first set, today. Pretty happy with how fast these are improving. I feel like my butterfly ability is better than my kipping ability and I'm not sure why. I found myself reverting to butterfly almost as second nature. Entirely accidental. I'd hit 3 and the last 2 would start to transition in b-fly.

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

These were a very difficult challenge tonight. Not sure why, but they were very tough after the second set.

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

20# vest. Did 5x5. Arms were feeling pretty fatigued after the sHSPU.

E
Double-unders - 3 x 100 for time; rest 2min

Result by round

RD1 - 1:04 (59 / 28 / 13 = 100)

RD2 - 1:18 (56 / 9 / 35 = 100)

RD3 - 2:29 (23 / 20 / 11 / 1 / 19 / 26 = 100)

Shoulders. They were fully spent after the 2nd round. Bummed that I couldn't hit the first round UB. I've done a century UB before...guess it just wasn't in the cards tonight. Oh well. PR for 100 dubs is :59 and that was the first and only time I've done a century UB. As mentioned before, shoulders were done. They were the first things to go. Legs were fine. Arms were the limiting factor. 

+
15 Burpees (Open '12/'13 standard)
30sec Row @ 1:45-1:48
Rest 30sec
x3 sets
+
15 WB
30sec Row @ 1:45-1:48
Rest 30sec
x3 sets
+
10 Box Jumps @ 20"
30sec Row @ 1:45-1:48
Rest 30sec
x3 sets


Good aerobic work here. WB were UB. Box Jumps were step ups due to continued patellar tendon complications.

+
Cyclical Cool-down - 10min @ EN1/EN0