12/11

A.
Three sets, not for time, of:
L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 10-15 reps
(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.
Every two minutes, for a total of 20 minutes:
Clean & Jerk x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%
* Sets 3-4 – 75-80%
* Sets 5-6 – 80-85%
* Sets 7-8 – 85-90%
* Sets 9-10 – 90-95%

C.
Back Squat
* Set 1 – 5 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 2 reps @ 90%
Rest 2-3 minutes between sets.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

A) Turned it into a faster paced round just because I’ve been having issues with HSPUs coupled/tripled with other stuff

3 Rounds for time

50 Double Unders
15 Strict HSPUs
:30 L-sit Hold
-rest 90 seconds

1:40,1:40,2:10

B)215,215,225,225,245(1 fail),245,255,265(1 fail),275(failed first attempt,stopped)

had to cut it after that due to the fact that it completely exhausted me

C)Skip(still don’t want to squat heavy yet)

D)Skip

Partied a little bit for my bday last night and wasn’t fully recovered this morning. Also trained on an empty stomach. I really need to start making sure that I am getting enough fuel throughout the day. Still feel sluggish after taking last week off too.