Tuseday, December 7th, 2010

5 Handstand attempts
5x10 second L-Seat
Some stretching and a set of ring dips

Monday, December 6th, 2010

Press 3x5
135 for 1 set and then my left shoulder started to hurt so I switched to DBs
60#DBs for 2 sets

Split Clean one on the minute for 20 minutes
150
160
170
180
190
200
205
210
215f, too slow
215f, too slow
215f, just missed it
215f, just missed it, not aggressive enough with the elbows
215f, not even close
205
205
215f
210f
185x2
185x2 Power
185x3 Power
Just Frustrating day with these

then:
Double Under Practice
26 consecutive PR
Did up to 75 with 3 or 4 sets of 10+

Sunday, December 5th, 2010

Warm-Up
10 Pistols to box left leg
10 Pistols to box right leg
run up big hill at home

then:
5 rounds
15 box jumps 18'
10 pull-ups
time: 5:00.75, did C2B first round. Everything unbroken just really slow. Last 2 rounds were my fastest because I got into the groove of the movements, but it also hit my lungs hard.

then:
Gymnastics
Back Lever Single Leg Progression
6 Reps rotating each leg
4 same
2 same and held at bottom for 3 seconds

Hold Pole Lever Leg Lift thingys
3x5 Lower as slow as possible and try to get hips flat on the way up.

Notes: Did a 2 sets of 20 push-ups and a set of 15 ring dips in between the lever stuff. Also did a set of 20 pull-ups after the circuit to try and kip my butterfly kip back. Learned that to keep my hips flat I have to squeeeeeeeeze my buttcheeks and thrust my hips laterally "like in the deepest penetration you can"-Bill Bowerman

Saturday, December 4th, 2010

Rest Day

Literally slept all day

Friday, December 3rd, 2010

Power Snatch Max Double
135x2
140x2
145f, missed second rep, couldn't get under fast enough
145f, missed second rep, left it out in front
145f, missed second rep, same thing, just a smidgen out in front
145f, completely missed second rep, too damn tired
135x3 hang power

then:
5 rounds Untimed
20 GHD sit-ups
15 Double Unders
10 Toes 2 Bar

Notes: Mixed some back extensions in with the sit-ups because my lower back was hurting. Other than the DUs everything was unbroken. DU's were much improved though. I'm able to get consistently 3-5 in a row and the last round I only had to break them up once. I'm also able to stay in one place better and my feet don't need to tuck all the way up.

Thursday, December 2nd, 2010

3 Rounds for time

5 Strict muscle-ups
10 Forward rolls
20 Pistols to a box
10 meters of handstand walks
time: 19:35

5 minutes of handstand practice
Notes: Worked on re-establishing hollowness in my handstand that I lost after the walks.

Wednesday, December 1st, 2010

Hang Power Clean from pins (to save my ailing hands from the last 2 days)
185x5 Easy Easy Easy, and good foot work

Weighted Barbell Jumps
135x5
225x5
275x5
315x5. this was kind of scary

Walk outs and rack supports
275
315
405, I can't believe a person can snatch this

Weighted Lunge
60# DBs in each hand x8
then several attempts at doing Bulgarian split squats with holding 110#DB in front rack support, but couldn't get the coordination to do more than 1 each leg before falling off the bench.

then:
Row + Run intervals
Warm-up 200 meter row then 400 meter run

workout:
500 meter row
rest 3 minutes
400 meter run
rest 3 minutes
500 meter row
rest 3 minutes
400 meter run

Times:
Rows: 1:29 (should have been 1:28, but I lamed out on the last strokes, Damper at 10), 1:35 (Damper at 8)
Runs: Have no idea, but the first 200 meters of each felt very quick

then:
GHD sit-ups
BWx32
10#x15
25#x10
Rested 1 to 2 minutes between each set

SEVERAL HOURS LATER

3x20 second L-Sits

5 minutes of Handstand Practice
Pretty consistent 10-20 second holds