10-1-12

Monday- Jumping + Snatch + UB Vol

20 min Z1 run this morning

- Complete

Rest 8 hours

   

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1.1.1 x 3; rest 4 min (no fails)

- 155 / 185 / 205 

C. Muscle Ups- max reps in 4 min

- 11 reps

D1. Wtd Pull Ups @ 22X2; 3 reps x 3; rest 10 sec

- Complete - last set 2 reps + 1 rep @ 53lbs

D2. Wtd Ring Dips @ 22X2; 3 reps x 3; rest 10 sec

- Complete - last set 2 reps + 1 reps @ 53lbs

D3. Gymnastics Kipping Pull Ups; amrap x 3; rest 10 sec

- 21 / 14 / 13

D4. Clapping Push Ups; amrap x 3; rest 2 min
- 20 / 11 / 10

Comments - I liked this.  I felt great on snatch, and the upper body volume really worked me hard.  Pleased with the muscle ups, for now.  I am starting to get the hang of the gymnastics kip (can't believe I never really learned that skill), and the clapping push ups were good and tough, especially after the weighted dips.  Good day.