February 4th, 2014

TUESDAY

Hang Power Clean build quickly to a 3RM

These didn't feel very good, I was able to work up to #185 for 3, and failed at #195. I didn't seem to be able to get under these today.

Then

6 sets - focus on maintaining same time across all sets - different order for each set

1	2	3	4	5	6
4 muscle ups	24 DU	10 alternating pistols	8 burpees to a 6" target	6 WB #30	12 TTB
6 WB #30	4 muscle ups	24 DU	4 muscle ups	12 TTB	8 burpees to a 6" target
8 burpees to a 6" target	10 alternating pistols	8 burpees to a 6" target	6 WB #30	10 alternating pistols	10 alternating pistols
10 alternating pistols	12 TTB	12 TTB	24 DU	24 DU	4 muscle ups
12 TTB	8 burpees to a 6" target	6 WB #30	12 TTB	4 muscle ups	24 DU
24 DU	6 WB #30	4 muscle ups	10 alternating pistols	8 burpees to a 6" target	6 WB #30
2:01:00	2:23:00	2:21:00	2:55:00	3:00:00	2:45:00

Set 1 - Felt very good, and very fresh. Pistols were a bit sketchy for me. I'm not sure I was hitting the full depth on every one (probably should have had someone to no-rep me for these). Did everything unbroken. 

Set 2 - Another solid round, everything unbroken. Felt pretty good. 

Set 3 - Solid throughout, muscle ups broken into 3-1

Set 4 - Things came apart a bit on the muscle ups, 2 - 1 - fail - 1. I broke on the TTB in this round (7-5).

Set 5 - Very similar, MUs had singles and a couple of fails. Other movements were ok. 

Set 6 - This round went ok, but still the fatigue was showing. I was able to go 3 - 1 on the muscle ups, and completed everything else unbroken. 

My shoulders are pretty spent from this one. Overall the muscle ups left me as I tired. I need to be more fluid and not waste so much energy on them.

After the work was finished, I videoed some muscle ups and pistols to check my skill. I am really breaking at the hip and knee when I go to pull and am not getting my hips high enough which leads to me catching it low in the rings and pressing out.