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Old 07-06-2013, 08:01 PM   #5
Lucas King
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Join Date: Oct 2010
Location: Nipawin  SK Canada
Posts: 1,019
Re: 2014 Open Training

July 5th, 2013 - Off

July 6th, 2013

Warmup - managed 46 Double-unders with my new Thick RX Jump rope, starting to get back into the DU's again

A1. reverse knuckle push ups x 10 reps x 2 sets
A2. weighted shoulder opener x 10 reps plus 30 sec hold on last rep x 2 sets
A3. straddle ups x 10 reps x 2 sets

Easy.

B1. Strict Pullups @ 31x1 x 3-5 reps x 5 sets; rest 100 sec. VIDEO

Aiming for c2b on each rep, most I was able to touch my throat. Getting better, got 5 on all sets.

B2. chest to wall HSPU x 5 reps x 5 sets; rest 100 sec. VIDEO
Set 1: to 25lb Hitemp, Set 2: to floor, Set 3-5: to 15lb Hitemp

Made all sets, not too bad. Ill probably go to a 10lb hitemp wednesday.

C. Front Squat - Daily Max, then down 20 lbs for 2 sets of 2 and then down another 20 lbs for 3 sets of 3. VIDEO
Barx10, 176lbsx3x2 226x3 246x1 266x1 281x1 296x1 276x2x2 256x3x3

Its been almost two weeks since Ive squatted so this was tough, my legs are hurting. I wasn't as upright as I usually am, but as I back in the groove Im sure I'll be fine.

A1. Wall bridges x 5 reps x 3 sets; rest 30 sec.
A2. brachiation - walk in the park x 20 reps x 3 sets; rest 30 sec.
Complete

Fun and easy

B1. Ring Dips - DEEP! 2-5 reps, support hold at top @ 511x1 x 3 sets; rest 100 sec.
Sets 1-3: 5 reps

I had to do these on a TRX since I didnt have access to my rings today, they went well though. I was able to get my shoulders right about the same height as my hands which was great. The extra couple inches kills me.

B2. Downward dog HSPU x 5 reps x 3 sets; rest 100 sec.
Compete

Easy.

C1. ring rows @ 30x3 x 5 reps x 2 sets; rest 100 sec.
Complete

The pause is tough but other than that felt good.

C2. protracted push ups x 10 reps x 2 sets; rest 100 sec.
Complete

Tough, but unbroken to floor.

D. Handbalancing - 30 sec chest to wall x 2 sets - bodyline
Complete

E. 10 heel pulls x 2 sets; rest 60 sec.
F. 10 toe pulls x 2 sets; rest 60 sec.
Complete

Overall had a great workout, lots of gymnastics work which is exactly what I need. Tomorrow will be snatches and cleans then lots of mobility. Monday I do 2 interval WODS.

Edit: Also my coach wants me to video some things during my workouts, so I'll be posting videos daily. Ill put the link in my signature. They wont be fancy but feel free to watch!
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M/21/5'8"/178

Last edited by Lucas King : 07-06-2013 at 08:11 PM.
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