DeeJay's Training

Thursday May 13, 2010

15 min:
muscle up practice
rest 3 min
10 sets:
10 burpees fast - jump to touch 18" above max reach at top
rest 20 sec
30 double unders
rest 60 sec
rest 3 min
15 min:
KB TGU practice

Averaged 58s per round on burpees/ DU's. Jumped to 18 inches above max reach with 2 hands ovehead. Muscle up practice I worked on strict MU. TGU - 1-1.5-2 pood each once per arm. Got 2.5 pood on left arm, right shoulder felt shaky so didn't even attempt

Saturday May 15, 2010

part 1:
A1. OHS @ 20X1; 3,3,2,2,1,1; rest 4 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 6; rest 4 min
+
20 unbroken wall balls - 20#/12# to 10 ft
15 unbroken chin ups
rest 2 min x 3

A1. 245-255-265-275(1)-285(f)-285(f)
A2.30-35-40-45-45(2)-45(2)

wall balls and chins were easy... not at all happy with my OHS. My overhead needs some serious work

rest 1.5 hours

part 2:
As many rounds in 20 minutes:
21 ring dips
21 KBS - 2pd/1.5 pd

6 rounds + 2 KBS, all KBS unbroken and felt good... ring dips were what they are!