Friday, December 30, 2011

A.Three sets, not for time, of:
Butterfly Pull-Up x 6-12 reps
Kettlebell Snatch x 8-10 reps
Burpees x 8-10 reps
(For each movement, work to establish fluidity, speed and rhythm.)

B. Five sets of:
Bench Press x 5 reps
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

C. Every three minutes, for a total of three sets, complete the following:
Row 500 Meters
50 Double-Unders

Rest the remainder of the three minute period before beginning next round at the 3 or 6 minute mark.

Part A.
Butterflys: 12 broken reps (6/6), 8x (pretty ugly, but unbroken), 10x (same)
KB Snatch: 10 x 53# KB all 3 sets
Burpees: 10 x3

Part B.

BP 245×5, 235×5, 235×5, 235×5, 235×5
WPU 53×3, 63×3, 71×2, 71×2, 73.5×2 (all strict pull-ups and KBs as the weight, except for 2.5 plate added on the last set)

Part C.

50 (not by much), 35, 50 (at the buzzer)
Did not keep track of time for each round, just tried to finish the 50 double-unders inside the 3 minute time cap. That was tough enough for me today.

Butterflys are coming along a little. Went up too fast on the bench press out of the gate without enough warm-up and came close to pulling something. Had to back down a little. Still a tough weight to get the 5th rep with on sets 3, 4 & 5. Liked part C. Tough (for me) to get the double-unders under that time cap, but feel progress with them. Good one.

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