1-26-2011

Wednesday 2pm

20 minute z1 airdyne
avg 56 rpm (new bike)

then
10 min working on a strict musle-up. Didn't get one, got close!
10 min working on HSPU. Alternated reps to floor with slow, extended ROM negatives. Also practiced one-handed handstands against the wall.
10 minutes kettlebell work. Mostly practiced snatch technique, tried "juggling" but didn't do all that crazy stuff Spider does.

Wednesday 5:30pm

A. 5 rounds:
-7 reps touch and go power snatch, 90#
-15 double unders
-rest 3 minutes
TIMES:
1. 0:27
2. 0:25
3. 0:27
4. 0:26
5. 0:25

This felt okay. My quickest sets were also the sloppiest -- not dropping hips all the way, bouncing the bar unevenly, etc. I need to focus on quick AND clean reps when we're training that.

B. 5 rounds
-10 front squats, 95#
-20 second Airdyne sprint

All my front squats took the same amount of time -- 14 seconds or a shade under -- across the board. My rpms were in the 93-94 range for the first four sets, dropped to 89 on set 5.