Some skills, some drills, some WODS released, and some jaws dropped.

Early week training and with the wods released my bro coach, Jerry Hill, begins to prep me for the onslaught of pain….and FUN!!

MON:
A. 2 unbroken muscle-ups, 30 unbroken DU x 10 rounds.
B. Run 400m at 85%, rest 2min x 3 keep splits within 5%

All muscle-ups were unbroken but struggled with 30 unbroken double-unders. Off day, trained in the afternoon instead of my normal morning routine. Time to throw some du’s into warm-ups to keep them sharp.

TUES:

A. 2 CL&J (85%+) EMOM x 10minutes

B. 3 sets for quality
15 unbroken Dimmel Deadlifts, rest :60
10 HSPU rest :60

Used 135# for the Clean and Jerks. Heavy and tough!! Failed one round of both attempts and couldn’t catch up so I moved on. Used 135# for dimmels and my last two sets of HSPU’s were unbroken. Love em!

WED:
A. Front Squat x 3

B. 15, 12, 9
KB Swing (53#), C2B Pullups, Burpee

Worked up to 155# Front Squat x 3, got one at 165 and then failed. 6:25 for part B, felt sluggish but tried to finish strong.

THURS:

500m row at 2k pace x 4sets, 2min rest

Pistol practice 3 x 5 each leg

Row times were 1:55.8,1:55.8,1:57.4,1:57.1. Pistols are very uncomfortable on my left knee but I got a new knee pad yesterday and tried it out and it felt better but still uncomfortable. Last set was much quicker than first two sets.

2 Responses to “Some skills, some drills, some WODS released, and some jaws dropped.”

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1 kai
April 22, 2012 at 12:21 pm

The place I worked out at in Ohio did a lot of heavy EMOM stuff, I think it works quite well. I really like flight simulator for practicing double unders, I think having to hit the specific numbers makes me better at rescuing a set where I’m about to get off rhythm.

- 2 Sara Hill Mass
  April 23, 2012 at 5:19 pm
  
  I love heavy EMOM training. I’ll try to get some more of it in our programming for when you return!

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