7-23-12

A.M.

Fasted

Row 30 min @ 2:10/500m

- 7104m at a 2:06.7/500m pace, sub 100 heart rate

Pedlay row 3x5

-  135/185/205

Strict Behind the neck press TnG

- 95/115/125 

P.M.

1 Muscle Up/30 sec for 10 min

 - First 11 were fine, then I had to break up the times.  Got all 20 muscle ups 

+

20 CTB Pull Ups Unbroken x 3; rest 3 min

- 20/20/17+3 - frustrating that I missed by three

+

12 HSPU (6 strict, 6 kipping unbroken) x 5; rest 2 min

 - 9+3 / 9+3 / 8+4 / 6+6 / 12 kipping unbroken - these have significantly improved.  Pretty pumped about it.  Still not to where they need to be, but I've seen improvement. 

+

35 sec Box Jumps, 20"/25 sec rest x 5

- 38/35/30/28/27

 

Skills and Midline stability 

L sit 5 x AMSAP

Floor Levers 6x12

Flutter kicks 120

Shoulder touches (going to play around with these, Ill get the numbers down soon)

 

Comments - I've really enjoyed this cycle.  I feel like my aerobic capacity has much improved, as well as gymnastics skills.  Body composition has improved as well.  Lost a little weight, but I can really see a difference from a performance standpoint.  

 

Food

Workout 1

Small protein shake

Workout 2

Protein shake with fruit

Chilli and Sweet potatoes with veggies and fruit