7/7/2012 Training

part 1
A- 1 ¼ squat 3x3 Rest 3 minutes  275, 295, 305
B- Thruster- build to a tough 5  225lbs, took about 12 minutes  http://www.youtube.com/watch?v=2-fYMYQxkcQ&feature=plcp
C- Press 5, 5, 5, 5, 3, 3, 3, 3 Rest 3 minutes 145, 165, 175, 185 (Bodyweight), 190(2), 190(2), 190, 195(2)  Video of 185x5: http://www.youtube.com/watch?v=Fyvkwomht3U&feature=plcp
D- 50 EROM HSPU for time  Done on 2 53lb KB's in 16:58


part 2
10min front lever work- single leg straight, double leg tuck, lowering from vertical as slow as possible, etc  Complete, able to do single leg straight towards the end.
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10min back lever work  Was able to do single leg straight and switch legs towards end
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10 skin the cats complete, did some front tucks to back tucks as well
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Build to a tough weighted strict muscle up  25lbs

Part 1 Notes:  Squats felt solid today.  Thruster was tough but super happy to get 225x5.  For Press I am pysched to have done bodyweight x 5...however that took ALOT out of me.  Next 2 sets had nothin left, even the 3rd set where I managed to get 190 x 3 was tough.  Got the 3rd rep of 195 halfway up but couldn't struggle through it after everything.  Decided to go on KB's for HSPU...not sure if that was smart, should have done a couple plates lol.  Started off doing sets of 4 but ended doin about 15 sets of 2.  The weird thing was before my shoulders were fatiguing my upperback/lats were burning out on the HSPU.  Not sure if it was because of the paralette kind of grip or the way I had to hold myself to keep balance on the KB's or what.  Good training day, took about 1.5 hours with warm-up and I am smoked.  Part 2 will be a low intensity/fun progression gymnastics session.

Part 2 Notes:  This was alot of fun and very difficult.  I figured out that I have never done a legit back lever today even though I thought I had lol.  Definitely was not horizontal on previous one.  Had a partner and was able to video/photo some progressions to make sure I was in the right positions, felt good.  First time ever trying front and only 2nd time on back, def want to work these more.