Tuesday and Wednesday Workouts

The last two days were tough in my own mind, and the first day was filled with heavy loads, and basically just a long grinder of a day for workouts. Overall I felt pretty good, but Muscle Ups are still giving me a problem, in a sense, that I am missing on muscle ups that I should not be missing. My ring dip strength is actually very good, so in terms, I still have not perfected my kipping motion with the muscle up, and it is really starting to weigh on me. Also, in the off season I will have to talk to Coach Mike, and have some sort of plan of increasing my pulling strength in the pull up region, which I know is one of my lacking areas, especially in my strict pull up region. These are all things that I am loving by working with Coach Mike, because he really exposes my weaknesses, and it is something that I would not concentrate on by myself, without someone telling me to do so.

Tuesday, May 8th, 2012 Workout:
A. Squat Snatch @ 190 lbs x 7 sets, rest 1 min between sets
B. Hang Power Clean AMRAP @ 225 lbs, 5 sets of 5 unbroken sets.
C1. Deadlift, Touch N Go @ 315 lbs x 5 reps x 5 sets, rest 1 min
C2. Muscle Ups x 5 reps x 5 sets, rest 1 min
D. Burpee Box Jumps @ 24 inches x 1 Minute @ aerobic effort x 5 sets, rest 1 min

Wednesday, May 9th, 2012 Workout:
A. 3 Sets of the following, rest 2 mins between each set
21 Pull Ups
21 Front Squats @ 85 lbs
Rest 5:00 Minutes
B. 3 Sets of the following, rest 2 mins between each set
21 Toes to Bar
21 Wall Balls
Rest 5:00 Minutes
C. 3 Sets of the following, rest 1 min between each set
20 GHD Sit-Ups
25 Back Extensions
30 Air Squats