Tuesday, August 6, 2013

8th & I

3 rounds, not for time, of:

3 muscle-ups
Handstand hold (60 seconds)
50 double-unders

Jerk 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 80%; 5 x 1 @ 90%+

135; 155; 175; 195

4 rounds of:

30 seconds of HSPU
Rest 30 seconds
30 seconds of strict chin-ups
Rest 30 seconds
30 seconds of Ab-mat sit-ups
Rest 30 seconds 

Notes:  Still struggling with a huge energy hang-over from the Bar Exam.  I've just felt lethargic throughout the day.  I had planned to row this morning, but decided that it was best to just forget about it.  Today's workout ended going pretty well, particularly the first two segments.  Hit some nice triples on the muscle-ups by remember to aggressively transition and "look for my toes."  I hope to be hitting some smooth sets of five in the very near future.  Handstand holds were actually very difficult.  Just another something to add in the hopes of increasing my upper body capacity.  First time performing split jerks in quite some time, and they felt okay.  I was a little unstable, but I did a decent job of driving under the bar.  I actually think that working muscle-ups and handstand holds beforehand forced me to use more hips and less pressing.  The third segment was simply too ambitious.  My HSPU volume simply isn't there yet, and neither are my strict chin-ups.  I wasn't able to work for the entire 30 seconds, but I still managed to get in some decent work.  Just need to stay patient with the upper body stuff and it will come.  The Open really rewards those who can do a large volume of muscle-ups, C2B, T2B, and overhead pressing.  Decided to pass on "Pphran" and hope to do it instead with Bobby on Saturday (after some snatches, of course)!