10/14/14

15min HS Walking Play/Practice

Did for 6 min cuz got here late. Got 4 at 33-50% across. Felt like I had more balance and control than last week.

+

A. Strict HSPU - 12 x 3; rest to complete recovery b/t sets

Did all sets with 1 min rest no misses

B. L-Sit CTB Pull-up - 6 x AMRAP UB: rest 90sec

R1: 10

R2: 7

R3: 5

R4: 5

R5: 4

R6: 4

I did better this week across all sets

+

EMOM for 12min

Odd - 5 UB Muscle-ups

Even - 8 GHD sit-ups

This was tough! Ghd made the kip on MU tough. Did 5 ub thru 4 rounds. Got 4.5 on 5th set, caught real low in dip and couldn't get out. Got 3 on last set.

+

3 Rounds NOT for time:

20 Hollow-body rocks (forward+backward =1)

15 Arch Body Rocks (like hollow-body but on your stomach)

15sec Single-arm Ring Hang ea arm

20sec Assisted German Ring Hang (feet on box)

10/7/14

15min HS Walking Play/Practice

Made it half way across 2x, 3/4 once, and all the way once. Rest were smaller.

+

A. Strict HSPU - 10 x 3; rest to complete recovery b/t sets

Did all with 30 sec between accept one minute between set 4-5.

B. L-Sit CTB Pull-up - 5 x AMRAP UB: rest 90sec

R1: 10

R2: 4

R3: 4

R4: 5

R5: 4

This is tough, especially holding the L on the eccentric

+

EMOM for 12min

Odd - 4-5 UB Muscle-ups

Even - 6-8 Strict Hanging Knee Raises

This was hard after all te other upper body today. MU: 5,5,5,4,4,4

+

3 Rounds NOT for time:

20 Hollow-body rocks (forward+backward =1)

15 Arch Body Rocks (like hollow-body but on your stomach)

15sec Single-arm Ring Hang ea arm

20sec Assisted German Ring Hang (feet on box)

Germans are tough even with support

1/13/14

Warm up:

10 alternating pistols

10 kbs 70#

10 cal row

100% For time:

20 alternating pistols

30 kbs 70#

20 cal row

Time: 2:37

Did all UB, row wasted 4 sec turning on.

Worked handstand walk. PR'd went from  black wall all the way to platforms and then 12m 2nd attempt.

2x5x135 powerclean

9/9/13

15 min z1 row

3377m in 15min, 2:13 pace

Avg hr 134, max 144/min 72, cals 225

2x1min max dus with 1min between

75, 85

6x5 butterfly pull ups

Perfect rep hspu 5x4

Kyle fixed my head to neutral and I focused on squeezing my butt and it was a world of difference.

Handstand walk

Focused on walking from T4 up with straight elbows, butt squeezed, feet together.

Skill session:

36 min, avg hr 124, max 165/min 97, cals 464

8/29/13 testing day 4

Handstand walk practice

This was the best I've ever done. Squeezing the Burt an feet together are key. Now just stop bending the elbows.

Max weighted pull up

35, 53, 62, 79, 88, 96, 106, 116, 126

126# PR by 3#

30 Muscle Ups for time

Time: 3:44

Crushed my previous time of 6:14 in February. Did 5 every 30 sec thru 15, then 3 every 15 sec to end.

Avg HR: 160, max 169/min 111, cals 61

8/22/12

CONDITIONING:
5k Run @ Davidson – recovery speed
Time: 24:06

SUPPLEMENTAL:
Reverse Hyper 3 x 12 – blue band
GHD Sit-up 3 x 12 – blue band
Handstand walk 3x red mats

7-16-12 PM

Tabata row for calories - 82

10 min amrap
15m handstand walk
25 DUs
10 c2b
R: 3

Walk 400m

10 min EMOM
3 Powerclean 75% max
(7 sets at 195, 1 each at 205,215,225)

7/13/12

Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323922/pdf/fphys-03-00082.pdf

Run 800
Stretch
Run 2x400m with 30# slamball
1:25, 1:33

Push press 6x2
135,135,185,195,205,215 for 1 (pr)
Parallette hspu 6x3 lipping

Emom 8 min rotating
20 ft handstand walk
Farmers carry 100# each hand

Run 800

CSC Day 14

Row 500m 1:35

Powersnatch
4x95, 3x135, 3x135, 4x155, 4x145, 4x140
Snatch pull
6x185, 6x170, 6x160
Jerk split squat
6x165, 6x165, 6x155

WOD
3 rounds, 1 min rest btw each exercise
1 min DUs
1 min handstand walk
1 min strict pull ups (only count in sets of 5)

R1: 83, .5 way, 15
R2: 72 (had to stop and tie shoe), .5 way, 15
R3: 60, .5 way, 10