Monday
Training Day 7
Am
A. Power clean x1/pushpress x 5; rest 2min x3
B. Power clean x1/pushpress x2; rest 4min x4
C. Back Squat Chains 199# x 3, 3, 3, 3; rest 3min
+
1 muscle up
5 ringdips
1 muscle up
5 ringdips
8 walking lunges 80# dumbbells
5 rnds mu and dip 6 rnds walk lunges
Rest 4-5 hrs
PM
Airdyne Sprints
5 x 20sec; rest 2:15
+
3 x 25sec; rest 2:35
+
4 x 30sec; rest 3:00
Comments/Results:
A.
The pc was explosive and really worked on speed with the lighter weight. I jump forward sometimes on my pc I think I might miss my finish a little but I also have really long arms so my shrug starts kindof low on my legs. I have been really focusing on the finish. I started with a light weight I believe 60kg or 135# and moved up slowly. My last set was 175# and I was working on touch and go. I am still mentally learning to stay on my heels and trust my hips.
B.
I started with 205# here and moved up slowly to 222# for my last set. This was not touch and go. It was really great for me to focus on being explosive with my hips. I can tell the overhead stuff is getting better and my mental capacity for the movement is increasing. When a set of 30 comes up in a competition I know my efficiency will get me through now. Still working tho!
The musclups and dips felt great I was working on using my hip on muscle up and dips after heavy single leg lunges. I am still working on coordinating the kip with the dip but it felt pretty good. James basically told me to start and he watched and coached me through everything and called it at 5rnds on the mu and dips and 6rnds of lunges. I felt like James really knew when I had taken it there and we finished as a really good point. Great morning session!
PM
The AD work was just brutal no real way around it. I warmed up the a lactic system with some sprints and ad sprints and got to work. The last 3 30 second intervals were very humbling. I was glad when I was done. They are getting better.
Notes: I noticed I had some shoulder problems in my right shoulder. I had to sub hand stand pushups with the muscleups and dips.
Training Day 7
Am
A. Power clean x1/pushpress x 5; rest 2min x3
B. Power clean x1/pushpress x2; rest 4min x4
C. Back Squat Chains 199# x 3, 3, 3, 3; rest 3min
+
1 muscle up
5 ringdips
1 muscle up
5 ringdips
8 walking lunges 80# dumbbells
5 rnds mu and dip 6 rnds walk lunges
Rest 4-5 hrs
PM
Airdyne Sprints
5 x 20sec; rest 2:15
+
3 x 25sec; rest 2:35
+
4 x 30sec; rest 3:00
Comments/Results:
A.
The pc was explosive and really worked on speed with the lighter weight. I jump forward sometimes on my pc I think I might miss my finish a little but I also have really long arms so my shrug starts kindof low on my legs. I have been really focusing on the finish. I started with a light weight I believe 60kg or 135# and moved up slowly. My last set was 175# and I was working on touch and go. I am still mentally learning to stay on my heels and trust my hips.
B.
I started with 205# here and moved up slowly to 222# for my last set. This was not touch and go. It was really great for me to focus on being explosive with my hips. I can tell the overhead stuff is getting better and my mental capacity for the movement is increasing. When a set of 30 comes up in a competition I know my efficiency will get me through now. Still working tho!
The musclups and dips felt great I was working on using my hip on muscle up and dips after heavy single leg lunges. I am still working on coordinating the kip with the dip but it felt pretty good. James basically told me to start and he watched and coached me through everything and called it at 5rnds on the mu and dips and 6rnds of lunges. I felt like James really knew when I had taken it there and we finished as a really good point. Great morning session!
PM
The AD work was just brutal no real way around it. I warmed up the a lactic system with some sprints and ad sprints and got to work. The last 3 30 second intervals were very humbling. I was glad when I was done. They are getting better.
Notes: I noticed I had some shoulder problems in my right shoulder. I had to sub hand stand pushups with the muscleups and dips.
No comments:
Post a Comment