5 July 2012

Thursday: Gymnastics, auxiliary (DB presses, rows, hip bridges, core work).

Warm up
5 rounds of:
20 DUs
5 HSPU
5 atomic sit ups
10 air squats

20 MUs (kipping, false grip, band assisted - anything goes)
Tried no false grip but my kip is still off, tried four got zero. Changed to false grip, did:
3, 3, 3, 3, 4, 4. Mixed in 5-7 ring dips in each set just for fun when I was up there anyway.

100 hollow rocks.
20, 10, 10, 15, 15, 15, 15.

Box squats 5x5 @ 80 kg.
Felt good, going to go for 85 kg next time. Great exercise for posterior chain focus.

Hip Hinges 5x5 @ 70 kg.


Hip bridges 5x5 @ 90 kg.


Easy day today, felt awesome to be doing muscle ups again, I am very confident that my goal of 10 unbroken by end of september will be reached. Looking forward to max oly's tomorrow, I think there's a snatch PR waiting for me :)