Fri 05AUG16

AM
A)Todd drills 10-15 min

Did as warm up for pm session.

B) AB 55 min EASY – EASY pace

Did not do.

C)Thoracic flow 10 min

Did for warmup in pm session.

PM
A)Chest to Ring Hold: 30 sec; rest 60 sec x 4-5

4 sets. Tough. 4th set couldn’t keep the chest there the whole time.

B) Power Jerk: 1 rep – every 75 sec x 12 sets – tough sets – GREAT mechanics, PERFECT technique OH, building from previous week

Started at 255 and added 5# each set to finish at 310 (actually missed the 310). Last week started at 245 and finished at 315. Shoulders felt shot during this today.

C)Strict weighted chest to bar pull up: 1.1 x 5; rest as needed

26 x2, 35 x3
– Mobility and strength at that end range were the limiter here.

D)8 sets:
6-8 CTB pull ups
6-8 kipping HSPU
1 min AB – 65RPM
rest walk 90 sec

1. 1;31
2. 1:30
3. 1:30
4. 1:29
5. 1:29
6. 1;29
7. 1;31
8. 1:28
– All C2B and HSPU were 8 reps and easily unbroken.

E)Row 15 min EASY

Did not do. Had to take off to catch my flight.

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