June 21st 2011

I am BACK!!! Took a week off due to some tooth/jaw issue but we are back at it and it was a rough day to start!!!

A.M.

A. 4 Muscle Ups- EMOM for 10 min
4 sets unbroken / 3 sets 3+1 / 1 set 2+2 / ..and 2 sets a crappy 1-1-1-1..but all inside minute!

B. Tall Split Jerk- 3 x 3; rest 90 sec (maybe a little heavier than last week but focus still on foot work not weight)
75, 85, 95

C. Build slow to 1 RM split jerk from rack
Do not like my possitioning off the rack and did NOT fell good today...a crappy 215

D. (Press x 1, Push Press x 2, Split Jerk x 3) x 4; rest 2 min
135, 145, 145, 150

P.M.

Row 1 min @ 90%; 1 min @ 50% x 15
Pain- 5 sets under 1:43, 5 sets under 1:46, 5 sets under 1:48

   *after the 5 set take 5 min rest off the rower completing 30 ghd sit ups
2x 15 reps

   * after the 10 set take 5 min rest off the rower practicing freestanding handstands
Used this time to practice handstands on paraletts