12/31/2016

A. Tall Jerk; 20 singles; rest as needed (keep load light and focus on perfect technique) 
20 reps with 75lbs
B. Split Jerk; 10 singles; rest as needed 
185 - 205 - 225 (7/8)

C.GHD Thoracic Stretch; 60 sec x 3 sets; rest as needed bw sets 
D. Shoulder Exension Stretch; accumulate 3min https://www.youtube.com/watch?v=x1T_OG3ISbc
E. Internal Rotation Work: https://www.youtube.com/watch?v=jUeMFbY6Q4U

+

(goal is faster splits this week) 
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 STOH @ 115# 
12 C2B
Rest 4min
x3rounds
Changed the RPMs to start at 60 and build from there. Switching to the assault bike from an old airdyne was a game changer.
Set 1 - 3:51, forgot how to do dubs, UB everything else
Set 2 - 3:58, forgot how to do dubs, UB everything else
Set 3 - 4:30, same as above.
For the first few C2B I had some issues but after that everything was fine. However, my elbow is kinda sore today

+

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 OHS @ 95# 
16 TTB
Rest 4min
x2 rounds
Changed the RPMs to start at 60 and build from there. I was feeling very rough after the previous one and only managed 2 sets. 
Set 1 - 4:30, forgot how to do dubs, UB for the remainder
Set 2 - 4:45, UB everything
For the second set I made it to about 66RPMs in that 2min window then the goal was just to hang on. 

Both of these were fun and I'd really like to do something similar in the future.