TUESDAY:
3 rounds Not for time:
30 UB double unders
3 dead hang to inverted w/ 2 second pause at the top
10 back extensions
I finished all sets of DUs unbroken, felt pretty smooth on these today. THe DH to inverted was different, I used the tuck to roll up into the inverted hang, I need to try without the tuck! Back extensions went fine, I probably need more time on this are as it is a weakness of mine!
A. Hang power clean: Build to a 2RM - worked up to #205, got a bit "backy" at the end, just didn't feel like I had any explosion from the hips in this one.
I finished all sets of DUs unbroken, felt pretty smooth on these today. THe DH to inverted was different, I used the tuck to roll up into the inverted hang, I need to try without the tuck! Back extensions went fine, I probably need more time on this are as it is a weakness of mine!
A. Hang power clean: Build to a 2RM - worked up to #205, got a bit "backy" at the end, just didn't feel like I had any explosion from the hips in this one.
B. Front Squat: 5-5-5 - #230, felt good, front rack position got a bit loose near the end of the middle set.
Then:
3 rounds:
3 hang power cleans, #155, 200m run,
finished this right at the 3 minute mark, first round was 50s, and the runs were a bit slower on the 2nd and 3rd rounds.
rest 2:00 then
3 rounds:
7 box jump overs, 24"
7 box jump overs, 24"
10 KBS #70
finished this in 2 minutes, box jump over felt very good on rounds 1 and 2.
rest :90 then
3 rounds:
3 rounds:
15 burpees AFAP
rest 1:00 between rounds
Rounds went 30s, 32s and 28s. Felt good (well as good as burpees can feel). My cycle time felt pretty good on these.
Overall it was a solid training session this morning. I'm looking forward to hitting up Lake Hope State Park for some mountain biking this evening!
