Catchin' Up............

SATURDAY, SEPTEMBER 10TH, 2011

TRAINING:
A. Muscle Up Practice - 7 minutes
B. Work up to a tough but technical 3-rep Power Clean
+
Met-Con - 2 Rounds for Time:
10 Muscle Ups
20 Wall Balls
30 Anchored Sit Ups
40 Push Ups
50 Squats

RESULTS:
A. Worked on strict, false grip, regular grip all at different heights
B.  Worked up to 215# x3, then back to 195# x3 - which was much better technically speaking
Met-Con Time - 10:46

Well Power Cleans didn't feel great today but I will take 215# x3 on an off day for now...195# felt much better in terms of form so that will be my true 3-rep for the day.  Met-Con went well I thought...it's amazing how tiring everything else was after the 10 MU, they feel pretty easy while I'm doing them but they destroyed me for the rest of the movements...everything just compounded from there.  First round all exercises were Unbroken and second round was all broken up haha...love the gymnastic met-cons.

SUNDAY, SEPTEMBER 11TH, 2011

TRAINING:
30 Seconds of 3 Burpees & 3 CTB Pull Ups
30 Seconds of 3 KBS (2pd) & 3 Box Jumps (24")
30 Seconds of 3 Toes to Bar & 3 HSPU
**Complete for rounds of the above each set***

Rest 5 minutes x3

RESULTS:
This was one where I just moved nice and smooth for 30 seconds at each couplet before moving onto the next...I tried not to redline as it was more of a lighter day.  Everything felt fine today...day off tomrrow and back at it Tuesday.

TUESDAY, SEPTEMBER 13TH, 2011

TESTERS:
7 Minute AMRAP:
10 Pull Ups (COVP)
10 Pistols
+
4 Minute AMRAP:
Deadlifts @275#

RESULTS:
7 Minute AMRAP - 8 Full Rounds + 6 Pull Ups
4 Minute AMRAP - 36 Reps

Well obviously I am built better for the first AMRAP and felt like I moved really well through this one...looking back I could've done better using Butterfly Pull Ups, although it was COVP I couldve at least done a few sets butterfly style and ended up with a better score...still real happy with how the pistols went and all sets of pull ups were Unbroken.  I was only able to rest about 10-15 minutes before the DL tester and my hips were still pulsing from all the pistols.  Completing 36 reps @275# was really rough but not bad considering....till tomorrow.....