Workout:
A. Split jerk; 3 tng reps on the min for 12 min (increase load every 3
sets so the last three reps are tough. work on vertical dip and drive
and return to shoulders in proper rack position)
88x3sets
93x3
103x3
113x3
B1. Pike HSPU (feet on box); accumulate 10 reps x4; rest 1 min
10x4
B2. Ring rows @31x3; accumulate 10 perfect reps x4; rest 2 min
(doesn't have to be unbroken, perfect quality more important)
10x4
C. Swing development tech work 15 min
done
+
15 min amrap:
3 strict pull ups
6 burpee box jumps 24"
11+3+2
+
D1. Incline Y raises; 12-15x3; rest 90 seconds
8#/hand x 12
5#/hand x 12 x2
D2. Powell raises; 10-12x3; rest 90 seconds
5#x12
8#x10x2
+
airdyne 15 min easy cool down
jogged for 15 mins
This was a fun time. Lots of things I enjoy. I did it at home d/t work/time constraints and that worked out well. The only thing is, I don't own an airdyne bike (and I never will ;)), so I went for a lovely jog at sunset instead. The split jerk series was fun and great practice. I feel like I'm doing much better at lowering the bar into the proper 'go' position. I really wish I had started heavier though...the 113 sets were hard but I could have done more. Pike push ups were good, some elbow tension but nothing bad. Ring rows were a little tedious that way but I made sure they were all perfect. I felt good about swing work today, I feel like my right shoulder is 'gliding' better if that makes sense. The amrap seem long around the 7 minute mark but then it flew by. I was surprised how much harder strict pull ups were when out of breath...duh. But I pretty much never stopped moving in this one. Steady, as usual. Y raises were hard! I had to go so light and focus on not getting all tense in my neck. Reminded me of how hard the reverse flies were for me. Powell raises were cool but also not able to do much weight. Jog felt wonderful as it was a beautiful night and meant I was not on the AD bike ;). Thanks!
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