Tuesday February 18th, 2014

TUESDAY

Power Clean build to a max in 15 minutes

I maxed out at #225 for the second week in a row. The weight felt better today, I still couldn't drop under it.

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

5 muscle ups
8 WB #30
10 burpees to a 6" target
14  alternating pistols
250m row

Rest 4:00 minutes.

1	2	3	4	5	6
5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols	10 burpees to a 6" target	250m row
8 WB #30	14 alternating pistols	250m row	5 muscle ups	8 WB #30	8 WB #30
10 burpees to a 6" target	250m row	5 muscle ups	8 WB #30	5 muscle ups	10 burpees to a 6" target
14 alternating pistols	10 burpees to a 6" target	14 alternating pistols	250m row	250m row	5 muscle ups
250m row	5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols	14 alternating pistols
2:46:00	3:08:00	2:54:00	2:58:00	3:18:00	3:20:00

These felt better this week. I was able to sub 3 minutes for 3 rounds. These were also the rounds that I went unbroken on the muscle ups. Round 2 and 5 I broke the MUs into 3-2 and round 6 I went for it and hit 4, failed, collected myself and hit the 5th. I've gotten more comfortable/confident cycling the MUs, I'm still breaking at the legs, but I feel higher in the rings before turning over.  The wall balls felt good, cycling them was better than previous weeks.  I started to wear out on the Burpees as the rounds progressed. I didn't have a good pace on these, no real rhythm. I continue to struggle with pistols, my ankles are pretty stiff. I get really knee forward and on my toes for these. I need to invest some skill session time on these. On the rower, I kept the splits in the 1:30 for the first 3 rounds, and crept into the 1:40s in 4 and 5. Starting the last round with the row, I was able to hold it in the high 1:30s. Overall this session felt good.  I feel that some of my skill level is increasing.  The recovery between rounds was good.