A. Split Jerk Recoveries - 3,3,3,2,2; rest 2min (build, NOT TnG)
B. Bnk Split Jerk - 1 rep every 90sec for 12 total reps @ 255+ (hold in split stance receiving position for 3sec before recovering)
C1. Muscle-up - 4 x 6 UB reps; rest 30sec
C2. BB OH Walking Lunge - 4 x 16 steps; rest 90sec (155#)
D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec
Wednesdays I coach at our smaller gym. It is the only day of the week I coach there. I couldn't do Split jerk recoveries.
A. I subbed recoveries with snatch balance because it was something I have had issues with in the past. worked up to 275 for the doubles.
B. BNK Split jerk - Felt tired and wobbly, I missed 1 rep but made it up.
C1 Totally didn't see this.
C2. Holy moly those were really hard. When I started I wasn't sure I would make all 4. I did, but It was horrible.
D. last rd only made :50
Nov.20
There was lack of equipment/ space at Ute so I joined the class Wod.
5-5-3-3-1-1
5's @ 425
3's @455
singles @475
Then we did 8 rds of short intervals at each station. Rower, ski erg, air dyne, Dus
Most were :30on :30 off, some were tabata.
Nov. 21
I'm sick
I have got a cold that hit me pretty hard in the middle of the night. Now I'm at altitude with a cold so I feel awesome.
Today I worked on some HS walks, and did a short workout.
After the deadlifts yesterday my posterior chain was pretty tired so I did a workout I had programmed for another athlete earlier this week. It included some strict HSPU and Mus I missed the other day.
5 rds of
6 strict hspu
3 mus
3;22.
I did mobility for about 45 minutes after and called it a day since I am sick.
I think I'll just play it by ear for the weekend. I may do the workout the Seminar staff has programmed if I am feeling up to it.
Now I am going to ride Bobsleds!
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