Evening skill work

18:00

Warmup (dynamic swings, jump rope)

 2 muscle ups on the minute for 10 minutes

+

KB snatch - work slowly up to 1 tough set of 10 reps/arm

+

10 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 2 min x 5

 

1) Unbroken, but was not very strict about rest.

2) Worked up to 2 pood (72 pound) kettlebell; unbroken.

3) Unbroken, again not very strict rest

4) Pressed for time, did not finish this one.

Daily report

• Body: Sore i.e. exhausted.
• Sleep: Attempted nap; didn't happen. Will hit bed early tonight.
• Nutrition: Great.
• Notes: Good skill day. Rx'd was 4 muscle ups per minute, had to scale to 2. Still happy. Chin ups were painless. KB snatches felt strong.
• Cool link of the day: I found this article quite informing. I really like the idea of Community Supported Agriculture. Will be looking into his in the future.

Snatch work, Deadlifts, Muscleups, Pistols, HSPU

16:00

Warmup (Arm circles, jump rope)

3 rounds for time:

8 Snatch (95#)
2 Muscle-ups, 6 Ring dips
8 Box jumps (24")

For time: 12:30

Started this one but didn't finish. I was in the woman's fitness center where girls have priority from 4:30 to 6. Had to give up the platform.

10 Deadlifts (225#)
1 KBS (70# DB)
10 Box jumps (24")
1 Burpee

....

(Halfway)

5 DL
5 KBS
5 BJ
5 Burpee

For time: ~15:00

25 Double-unders
20 Pistols (Alt. legs)
20 Double-unders
16 Pistols
15 Double-unders
12 Pistols
10 Double unders
8 Pistols
5 DU
4 Pistols

15 Handstand Pushups

Daily report

• Body: Sore.
• Sleep: Okay. 7 hours.
• Nutrition: Good.
• Notes: All over the place today. Overall, a good workout though. Snatches felt very strong, will probably go for a 1RM this week.
• Cool link of the day : Quantitative Easing