Weds 8-29-2012

Weds 8-29-2012
6pm: Home from work, very quick warm up, then
every minute on the
odd minute: 3x tng PC 55% 1rm (115#, rounded up)
even minute: 4 kipping hspu

notes: hspu started out really hesitant, rusty, but warmed up by the end.
pc were tentative -- i was barefoot, a little worried about downstairs neighbor, footwork not real decisive. also using smaller plates (metal 35s), a bit awkward. maybe will need to get some bumpers for tng lifts at home. and i need to HIT POCKETS EVERY TIME, that's missing here.

video:

First workout back

8-27-2012
Off season officially over. Started working with James, skype call in the morning and this workout at Stone Coast CF around noon.


A. paused front squat @ 32X1; 4-5 x 4; rest 3 min: 135(5)-155(5)-175(2X)-165(4)
felt strong at 155 but too big a jump. dumped the weight forward just out of the hole one the third rep.

B. power clean TnG x 10; rest 1 min x 3 - moderate weight solid form: 95-115-125
started too light. 120# would have been perfect weight here.
+
for time:
21 push press - 95#
3 rope ascents - 15'
15 push press - 115#
3 rope ascents - 15'
9 push press - 135#
3 rope ascents - 15'
TIME: 10:22
wake-up call here, just realized how out of the routine i am. hard time with the push press, missed the press out of one rep at 115 and had to jerk most of the 135 to get weight up.

Tues 8-28-2012
off

catch-up

longer catch-up post TK