For time @90%
45 airdyne calories
15m handstand walk
30 airdyne calories
15m handstand walk
15 airdyne calories
15m handstand walk
PM
A. Squat clean, build quickly to a single @80-90% 1RM
+
For 10:00
Evens- 5 touch and go deadlifts, start @175 and add a little from there
Odds- 2-3 strict handstand push ups
+
For 10:00
Evens- 3 toes to bar + 2 CTB pull ups + 1 bar muscle up
Odds- 6 alternating weighted pistols
+
10:00 airdyne @Z1
AM
13:26
PM
A. complete @185
+
complete
3 HSPU each set
DL 175-195-205-215-225
+
complete w/25# KB
+
complete
Errrrrrr......I feel like the AM session took me way too long. I looked at Conner's blog and it only took him like 6:00. I tried to push it on the airdyne calories but I think the handstand walk was definitely the limiter. Shoulders were not warmed up at all, I had limited time since I had to go pick my dad up from the airport so I basically just walked into the gym and started. Broke up the HS walk once on the first and second set but three times on the third. NOT COOL. I would like to redo this one because I know I can do better, just felt very stiff this morning.
Squat clean felt pretty good today, although my pull is still off. I think I'm rushing it because every time I drop under the bar the timing feels wrong.
The DL/HSPU piece went really well. Strict HSPU were better than they've ever been, 3 was extremely easy and I definitely could have done more. Deadlifts were easy, 225 was heavy but I was still moving it pretty quickly.
TTB/CTB/Bar MU is quickly becoming one of my favorite things. I did all the CTB butterfly because I think it's more efficient, I just need to smooth it out a bit. Weighted pistols were more tiring than I thought they would be, although it forced me to stay on my heels since I was holding the DB with both hands and couldn't grab my foot like I normally do. When I do these for Grid practice I usually just do them all on the right leg, but I'm glad Stephen had me do them on both legs. You never know what will come up at regionals...
Today was a great training day, I felt really good.
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| Regionals here we come! |
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