Yesterday was a high-volume/CNS toaster day. Take today as a much lighter day, go after the Snatches in class and perform extra work at the end of class. I highly encourage extra sleep and food to keep the T-Levels up, Thursday will be no joke again - so focus in on recovery hard to finish up this week.
Extra:
1) HS Holds -- 15 seconds on/15 seconds off for 10 rounds.
2) 50 Strict HSPU for time
* Every drop off the wall complete 25 DU Unbroken (i.e. cannot move back to wall until you do exactly 25)*
Cap 10 minutes
My CNS (& back and Hammies) are fairly sore today!
ReplyDeleteWorked excellent technique. Went up to 145#
Sweated and breathed hard in the workout
Hstd holds pretty good. Moved around a little more than I would have liked.
Hspu done in 5:45. Sets were 21-9-10-10. My shoulders got tired for sure. 1 mess up in 2nd set of dubs but that was due to poor hair control.
It's good to hear that you sweated today. Still confused on 4 sets instead of 1 set for extra but oh well.
DeleteI'm excited to hear how your 50 strict hspu in a row go
ReplyDelete(Giggles)
Deletehttp://www.youtube.com/watch?v=Za1XVgQhsJU&t=1m37s
DeleteClass -- Snatching was (of course) still awful. Gotta figure out this shoulder thing. Worked up to 185 fine, missed everything after. Didn't help that hammies and brain were smoked.
ReplyDeleteWorkout - Found my groove here...all rows stuck between 1:36-1:39 pace, all runs between 1:18-1:30.
HS Holds - Pretty solid, definitely an improvement over last week, only had one sub-5s failure. Shoulders burning
HSPU - 15 / 12 / 7 / 6 / 5 / 5 -- Time: 9:57 - 1 mess up @ 24 of first round #HonestyIntegrity -- Swapped by to my old school rope, never should've switched.
Recovery needs to be greatly maximized over the coming days.
Class- snatched up to 165 working more to keep form felt light.
ReplyDeleteWorkout: between 1:39-1:45 for my rows. Not sure on runs legs we're spent.
Hs holds got spicy by the end
Hspu 21-10-10-9 5:10 unbroken on rope shoulders hated me after
Class - Snatching felt ok, I need to work on staying vertical with bar path and body alignment. Missed 255 but felt good in general, rear delts are smoked from OHS. Workout was good, all rows under 140 and runs maybe around the same ;)
ReplyDeleteHS holds: first time I've felt balance through hands/fingertips - shoulders got hit pretty good.
HSPU 15/12/10/7/6 9:50ish.. no mess ups #honestyintegrity (HSPU's are feeling good and I think 15 is a pr for strict. 20 UB by mid August is looking good.
Look at this guy getting 15 UB strict. All that time spent inverted is paying off!
DeleteI'm gonna try to take a ride on that 20 UB TRAIN too. Let's go D
DeleteSnatch felt decent. Was able to hit 205#, pretty easily.
ReplyDeleteEnjoyed the workout. Good to get some cardio in. Not sure of the pace but felt good.
HSPU: 16/10/8/9/7. Fell off the wall on first set. I felt like I had 5-6 more.
Feeling pretty banged up so I decided to take a rest day and schedule a massage.
ReplyDeleteI'll likely do the HS holds at home tonight.
Fun fact of the day for JSans:
Dennis Rodman's father is named Philander, and he has 29 kids with 16 different women.
Proud of everyone.
I'm proud of Philander
DeleteHS holds went well. I found a zen place of peace and harmony somehow where I was able to stay pretty still. I will cherish this place because I know it will be gone soon.
DeleteHSPU - sets of 12/10/8/9/6/5
Lots of dub practeez.
Did some tempo OH squats before class-trying to get back to OH squating some day-if I believe it I can achieve it.
ReplyDeleteClass-snatches with "superman". We stayed at 155#-first time snatching in a couple weeks-felt good. Cardio blaster-rows 1:37/1:38/1:38/1:44 runs-o boy-1:30/1:38/1:45/1:38 or something like that. Jeff kept giving me ridiculous goals on the runs which were extremely deflating when I didn't reach any of them. High expectations usually lead to high results-unless it's JSans and running because I'm usually defeated before I begin.
Everybody rest up-I hear tomorrow is a doozy-100 wall climbs and 500 burpees. If you don't finish you're fired from the gym. That's just what I heard...make sure your T-levels are peaking.
And extra work-HS holds 1st and last rounds were best, ugly in between. HSPU-9:58-15/11/7/7/6/4. Mess ups on 2nd and last sets on 25th rep! Say it ain't so! F me right?
DeleteWe all had an epic battle with that strict, highly enforced 10minute cap.
DeleteClass was a fun one.
ReplyDeleteSnatch with Drago- Hit 225 and missed 235. Got some good tips from Coach Ballin...also did some burpees.
Class was solid- Rows 1-3 were 1:35-1:38 last one was around 1:42
Runs-tried to not be a nancy on the runs- 1:31, 1:30, 1:38ish, 1:40ish
Extra work I did correctly....strict. Realized that was supposed to be strict ring dips yesterday.
50 Strict HSPU- 9:52 16/8/6/7/7/5/1
Messed up on 3rd set of dubs and last set.
Strict HSPU PR! Couldnt finish that 6th rep on my last set. Tried to fly on dubs and messed up early then finished my final rep. Fun day.
Did this extra work last night with Tuesday's squats before it since I missed Tuesday. Squats felt good. Last set was pretty tough. Hand stands felt really good. Consistently got at least 13 sec. I had a hard time watching the clock initially. My last one I only made it to 10 sec. Did handstand push ups with a 25# plate. Only got to 35 because it was 8:30 and everybody was leaving.
ReplyDelete