Tues 11-25-14

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than was performed on November 4.
D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers
Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

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3 thoughts on “Tues 11-25-14

  1. A) HS (all 15 m)- 3 pop ups, unbroken, 3 pop ups
    Lsits- sketchy. DOMS from ghds on Friday
    DUs- all 50s unbroken on first attempt

    B) Muscle snatches- 125-135×3-140(f)-135

    Complex- 144-155-160-165-170-175(f snatch-175(f)-170

    C) 125-135-140-145-150(4)

    D) 3+5 / 12 man makers

  2. A. HS work, 7-second hold (PR). What Ed said on the L Sits, DU’s went 40-50-50
    B. MS: 115-125-135-140-145-125 / 175-175-190-190-200 (f, then hit) – 200 (shaky) – 200 (solid) – 210 (missed full. rough training week. not sleeping for some reason).
    C. What Eddie did, but 2 @ 150
    D. 2 / 15 manmakers w/ full squat and 53# KB’s

  3. A. HS hold practice: two 10s holds, multiple 6-9s holds. Improving!
    Did L sits separately, as something like: 15s hold – 5s rest – 10s hold – 10s rest – 5s hold – 15s rest, then 2-3 more rounds to finish 45s
    DUs – 27-26-23 ugh.
    B. 145-155-156-165 (slight power) – 165 (F) – 165
    DNA complex time
    C. DNA, time
    D. 3+13 / 11 manmakers with 55# KBs. Sad sad man working alone in the corner on 2nd part.

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