Sunday
A.M.
3 Sets of:
3 Deadlift - rest 10 secs.
30 Double Unders - 3 minute rest.
+ (rest as needed)
3 Sets of:
3 Hang Power Snatch - rest 10 secs.
20 Box Jumps 24"- rest 10 secs..
10 Strict Ring Dips - 2 minute rest.
+ (rest as needed)
3 Sets of:
3 Hang Power Clean - rest 10 secs.
10 Heavy KB Swings - rest 10 secs.
10 Strict Pull Ups - rest 2 minutes.
P.M.
10 Minutes Handstand Walking or Static Hold practice
+
2 Muscle Ups, 8 breaths X 8
+
30 Pistols at easy pace, focusing on form and body positioning.
+
10 Minutes of L-Sit, Front Lever and Back Lever practice.
Workout 1/30/2011 from Paul Flores on Vimeo.
Workout 1/30/2011 from Paul Flores on Vimeo.
A.M.
ReplyDelete1. 325# DL/All double unders unbroken
2. 125# HPS/Box jumps Unbroken/ strict ring dips unbroken (1st set)
135# HPS/missed 1 box jump/ring dip unbroken
135# HPS/ box jumps unbroken/ring dips unbroken
3.160# (1st set) 170#(2nd & 3rd set) HPC/ KBS 70# all sets unbroken/1st set of strict pull ups unbroken only.
Handstand walks were better, put together some distance reps.
ReplyDeleteMade 6 sets of the muscle ups, failed 2 sets
30 pistols in 2:45 esy pace
Front levers are much beter than back levers. Did skin the cats and l-sit to hand stand on paralettes.