Monday January 23, 2012

Noon
A. Power Clean - 265# every 30 sec x 1 for 5 min - use wider grip on set up
B. Clean Pulls to navel - 350# x 2; 4 sets; rest 2 min - use hook grip, and wider grip as above
C. COVP chin ups - 5 reps x 5-8 sets - use this time to practice speed of these; they are a little slow on the lowering

PM
5 sets in 2 min:
Run 400 m
AMRAP Double Unders left in the 2 min
rest 2 min actively
(keep same pace and reps each set)

Results
Noon - Video. 265 felt quick and light
Pull ups - worked on pushing down and away from the bar and bouncing into the bottom position to make a quicker descent.

PM - absolutely sucked at double unders while my legs are fatigued. Something I need to work on.
1:26 - 18 DU
1:23 - 21 DU
1:23 - 40 DU
1:21 - 29 DU
1:22 - 22 DU