10/10/2013

AM:
35:00 airdyne @Z1

PM:
A. Weighted ring dip, build to a 1RM
B. Strict pull-ups, 4 x AMRAP; begin a set every 2:00
+
For time:
10 rope climbs
400m Farmer's walk, 53/hand
10 wall walks

AM:
complete, 186 cals

PM:
1 hour of olympic work with Chelsea Kyle 
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A. 40#
B. 9, 7, 7, 5
+
17:33


The olympic seminar with Chelsea from Columbus Weightlifting was really cool, I learned I need to work on my setup position in the snatch and drop my hips lower, and stay tighter through the whole lift. I also need to work on being more explosive and aggressive with the bar. The rest of the stuff went pretty well, the strict pull ups were harder than I thought they would be. I would bang out like 5 easily and then struggle to get the last couple reps. The rope climb workout was good because I did really well on the rope climbs, I am not great at doing multiple climbs in a row and I assumed it was going to take me at least 10 minutes to do the climbs but Stephen said I would get under 7:00. I was taking a lot less rest between climbs and trying to use my legs more. They felt really good, the slowest part is the descent. I was able to do them in about 6:50 which is a large improvement for me.  I thought I was going to be able to do the farmers walk pretty quickly because 53 in each hand is not that heavy but holy shit my forearms were on fire from the climbs, I put the kettlebells down way more than I should have. Once I got back from the walk I was able to bang out the wall walks relatively quicky. Forearms were blown up after this one.