A1 – 25ft HS walk for speed/consistency, rest 60 sec x 4, rest 2 min after all 4
Handstand walks are feeling good again, or at the leasst they felt better today. It did start to fade as the accumualted volume started to creep in towards the end of set #2, but I would say, the consistency through 175ft was much better than it has been
A2 – Feet elevated ring rows with neutral grip and weight vest x 8-10 (pause at top of each and controlled negative), rest 90 sec x 3 sets
good
B – Power clean from blocks below knee – 1.1.1.1 x 4, rest 10 sec/2 min (pause for 1 sec in catch position each rep)
205-215-225-235 – I hope there is some continued work here, I really feel some solid value being built bt last weeks block snatch work and todays clean work, the power positional work has been feeling really good technically speaking getting into a solid power position
C – 5 min of cannella cross footwork, unloaded (https://www.youtube.com/watch?v=IQccaRscMbQ)
done
D – Overhead step to split x 4 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets (https://www.youtube.com/watch?v=irrYSp6OYus&index=146&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)
Done – 95 across – might have been a bit aggressive for “light” load across all 3 sets
E – Back rack step to split x 6 steps/side with 1 sec hold in split position each rep, add moderate loading to strengthen the position, rest 2 min x 3 sets (https://www.youtube.com/watch?v=1UIddrIJNt8&index=147&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)
135-155-175
F – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 45 sec x 12 @ 65-75% best split jerk
185 x 6 – started to feel a little bit unstable around rep 5 and bringing it back to the back rack was intimidating me a little – might have been a bit aggressive on the % side – 175 x 6 – after finishing these I kind of wished I would’ve stayed at 185 only because I feel could get away with a shorter dip @ 175
G – Tall kneeling ring fall throughs x 5-6 for control, rest as needed x 4 sets (GHD sorenson hold with good form during rest)
done