A. split jerk - 3 x 3 @ 80% effort; tech work; rest 2 min
B. hang squat snatch- 95# fast and light perfect form - sit in hole 1 sec each time - 5-10 reps/set x 5 sets; rest 2 min
B. bent over barbell row pronated grip @ 21X0; 4-6 x 4; rest 2 min - video pls
C. ghd sit ups x 25; rest 90 sec x 3
Barbell Row from Steve Mullen on Vimeo.
PM
row intervals:
row 10 min @ Z1
then..
20 sec max effort -vid of one set pls
walk rest 3 min actively x 5
(rest 12 min performing ring HSPU practice)
then..
20 sec max effort
walk rest 3 min actively x 5 again
(rest 12 min performing handstand walk practice)
then..
20 sec max effort
walk rest 3 min actively x 5 for last time
20 sec Row from Steve Mullen on Vimeo.
AM Session Notes:
ReplyDeleteA.) 155, 175, 195
All felt good and light. Was a little nervous with my wrist, but no issue here. Worked on front foot recovering first.
B.) 6,7,8,8,6
Snatch also felt good and smooth. Was bale to sit in hole comfortably on most sets. Focused on keeping bar path close. Grip was a little bit of an issue.
C.) 95,115,135,155 all 6 reps.
Had no idea what weight to start at here. 155 was right weight. Last 1-2 reps made me work. I think I got the temp down as well. Video will tell.
D) ?, :45, :45
Did not time the first set, forgot. These felt good as well. last 5 on 2nd and 3rd set were tough to maintain pace.
After this session I followed with 40g Protein Whey and 50g Carb Dextrose. Was that correct?
PM Session Notes:
ReplyDeleteCompleted 10 min @Z1.
Row intervals were ALL maintained @ 115-120meters at last pull of rower and :20 seconds on the lock. Realized at the end a better measure is probably the 500m average. When following that my last 3 sets were all in the 1:28/500 range.
I am very comfortable on Ring HSPU. I would consider these a strength as I can rep 7-8 without starting to struggle. I will continue to work on leg placement. Realized less friction on the rope....easier to push up.
The handstand walks were awesome! Had a lot of fun with these. I have never really practiced them before. I was able to make one walk 15ft! Would love to see more of those as skill work. I think I make these a strength as well.
Had a normal meal within the hour following the training. Did not think this was a weight or cellular session. Was that correct?
Row video got messed up by videographer. Can't turn camera once it's started recording!
ReplyDeleteyes to carbs and protein
ReplyDeletecorrect on normal meal