7.23.13

Warmup: VibraRoll, Tactical Frog, 3.0, Indian Clubs – Tall Kneeling, 1 1# Club, Prep+1-2

Double BU KB Clean to Squat to Press
12s x1, x2, x2, x3
–Hehehe, 12kg KBs

TGU Series (2x each arm)
16kg Armbar – Hips, Shoulder Rotations, Neck Rotations, Crooked
16kg TGU to Post x5
24kg TGU to Elbow x3
32kg TGU x1
–Working on vertical instead of holding the bell like I would hold the bar in a bench press

KB Snatch
20kg x1/1 + 28kg x1/1
x2/2 + x2/2
x3/3 + x3/3
x4/4 + x4/4
x5/5 + x5/5
x5/5 + x5/5

Double KB Clean and Jerk + KB Double Snatch (20kg)
1+1
1+2
1+3
1+4
–Night and day in quality of and smoothness of these jerks.  Holding the pose at each of the dips.  No clue what made these feel so much better than those lame 12s yesterday.  Maybe a wider stance.

Pull-Ups
BW x9, x8, x7
–Gassed for 2×5

  • July 23, 2013

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