OPt: Function

Warm Up
50m jog
10 squats
10 push ups
10 pull ups
50m run
10 med ball cleans
10 sec handstand hold
50m sprint
10pvc press
10pvc push press
10 pvc thrusters

Training: (Function)

A. clean grip dead lift @ 3211; 4-6 x 4; rest 3 min

B. Single Arm DB Press @ 21X1; 5-8/arm x 3; rest 60 sec b/t arms

C. KB russian swing - 21 easy; rest 1 min x 3

D. AMRAP Double Unders in 30 sec; rest 30 sec x 5

 

Results

A. 

Set 1: 205 x 4

Set 2: 225 x 4

Set 3: 215 x 4

Set 4. 215 x 4

B.

Set 1: 30 x 8

Set 2: 45 x 5

Set 3: 35 x 6

C. Sets 1-3- 40 KB x 21 reps

D. 

Set 1: 50

Set 2: 48

Set 3: 50

Set 4: 35

Set 5: 38

Total: 221

A little upset about the deadlifts today. Should have been able to pull more weight, even with the tempo. Started rounding the back on the way up. Maybe I wasn't getting set right but wasn't going to push the matter today. Kept the weight down a little so I could keep the form and tempo for all sets. Just going to move on from here and not worry about it too much. I'm know my numbers are improving, even if today wasn't the best. Felt ok with the DB presses. Still bothered by my tight shoulders but it's something to work on. I'm happy with the double unders...although I was focusing on the clock more than the double unders which I think is why I got tripped up more than I should have. Either way I was smoked by the end of 5 sets.