DWM Fri 12/19/14

Fri 12/19/14:
Went to the Sharks game last night, ate some pretty crappy food and only slept about 5 hours. Not the best for training on Friday, but I took a nap in the afternoon to get an extra hour or so.

AM ICE
I 8
C 9
E 10

This was a good session. The MUs felt great and I was very focused and performed well.

AM
A. Muscle-up – 5 UB reps on the min for 8min (stop if you fail to complete 5 reps on the min)
I made it the whole way except the final rep of the 8th minute. I just tried to kick to hard instead of trying to be efficient and get a good hip pop. Video below:
http://youtu.be/UHBniHyXmIw
B. 4″ Deficit Kipping HSPU – 5 x 3.3.3; rest as needed + 2min b/t sets
These went really well, no real trouble. Times in seconds were 28-21-21-21-24. Videos below:
Set 1:
http://youtu.be/1kboQGUoNZg
Set 2:
http://youtu.be/kdfoYhz8Qrk
Set 3:
https://www.youtube.com/watch?v=wVQ9uoOgT84
Set 4:
https://www.youtube.com/watch?v=Xk2ZggzQy0E
Set 5:
https://www.youtube.com/watch?v=DfD2jzEmoBA
C. HS Walking Practice – 15min
This went the best it’s ever gone. I know I still have a long way to go, but I’m getting a better hang of keeping a good body position and breathing. In the past I would try to breathe and I would get loose and fall. The videos of the 4 best attempts are below. The distances in feet are 70-48-50-30.
Attempt 1:
https://www.youtube.com/watch?v=GxTBRox4dEw
Attempt 2:
https://www.youtube.com/watch?v=qRJ15_6RkUQ
Attempt 3:
https://www.youtube.com/watch?v=j0d-ZuLfn0E
Attempt 4:
https://www.youtube.com/watch?v=I_L5-NShqXg

PM ICE
I 7
C 7
E 8

I got my ass kicked here. This workout was a lot harder than I expected. I felt some pretty serious fatigue early in round 3 and I knew I was in trouble. I think this was a result of the food & lack of sleep from the night before. Once I felt the fatigue I really started to lose the ICE. This was not my best showing for mental toughness. I totally gave in.

PM
Open 11.5
20min AMRAP
5 Power Cleans
10 TTB
15 Wallball
Not much to say, kinda disappointed, but I guess that’ll happen from time to time, especially when you make poor decisions the night before. Score was 10 rounds + 16 reps. Video below:
http://youtu.be/Anik3HB-Ntk

Saturday 12/20/14:
Got some good sleep on Friday night. I chose to ride my bike for about 45-50 minutes along a local trail as my Z1 work. It was pretty fun and I got a good sweat going and could definitely feel the work in my legs when I was done. I covered just over 8 miles total.

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