9-30-14

9-30-14

Airdyne 10 min Easy
Row 10 min Easy
+
Mobility
Complete  - It felt good to get back moving around today.  I'm feeling good today and ready to get back to it

10-1-14

A.  Push Press x 3/ Push Jerk x 2/ Split Jerk x 1;  1 Complex on the Min for 10 Min ( Moderate Load)
Complete @ 175lbs  - Warming up this weight felt good.  But it got heavy on the last 3 sets.  Every rep felt good it just got tougher than I was expecting at the end

B1.  Wall Facing Shoulder Hold;  Accumulate 1 min x 5;  Rest 1 Min
Complete  - I was able to do all of these UB, they felt good

B2.  Single Bar Inverted Hang;  Accumulate 1 min x 5;  Rest 1 min
Complete  - these were awkward especially at first.  I hope that I did them right.  I did them on the "sepeal" bar, I flipped upside down and hung there.  The bar was on my pockets and to keep my balance I had to slightly lean my thigh into the bar to keep from falling into a leaver.  I broke the first 3 up and was able to do the last 2 UB.  

C1.  FLR on Rings ( fully externally rotated + Hollow body); 1 Min Accumulated x 5; Rests 1 Min
Complete  - These felt good, all UB

C2.  False Grip Bent Arm Hang;  Accumulate 1 Min x 5;  Rest 1 Min
Complete  - These are tough.  I did them on rings.  I did them all in sets of 15 sec hold/ 15 sec rest

D1.  Strict T2B;  10 for Time x 4  Rest 1 Min
0:19;  0:16;  0:21;  0:20  - Not as quick as I was expecting but they felt good.

D2.  Planche Lean Holds;  Accumulate 45 sec x 4;  Rest 1 Min
Complete  - these felt good I kept my feet on a 20'' box.  All sets were UB