Weekend Work Outs

SATURDAY
AM
7 minutes of work @ high aerobic effort:
1 L Pull-up
9 box jumps - 30" - step down every rep
9 rounds + 1 L Pull Up


--5 min recovery

7 min @ high aerobic effort:
9 sdlhp - 55lb
9 hand release push-ups
25 double unders
6 rounds + 12 Double Unders (hand release push ups slowed me down)


--5 min recovery

7 min @ high aerobic effort:
2 min Airdyne
1 min Push-up burpees - consistent
1 min Airdyne
1 min Push-up Burpees - consistent
2 min Airdyne
Completed, tough. 
Burpees set 1: 23 reps
Burpees set 2: 21 reps
PM
20 min Run @ 75% HR
+
10 min lower body stretching
+
20 min Row @ 70% HR
+
10 min L-sit/Ring HSPU tech
Felt good.
Practiced RHSPU, got 11 Ring HSPU in a row which is a PR for me, not a max set probably had 3 more in me. Able to kick up successfully every time now, but I am still sure there is a better way than the way I do it then I swing all over the place, but it doesn't bother me, just not ideal. 


SUNDAY
AM
15,12,9 rep rds for time @ 95%:
Thrusters - 75lb
Chin-ups
*Goal sub 2 min
2:27
Thrusters needed to be faster, I didn't start my set of 9's until 1:46 and the set of 9 pull ups was broken up 3, 4, 2...

Noon
For time/reps:
AMRAP Ring Dips (-2) 14
15 Power Snatch - 55lb
AMRAP Ring Dips (-2) 6
15 Power Snatch - 55lb
AMRAP Ring Dips 4
1:36
Ring Dip reps: 14, 6, 4




PM
Run 1000m ALL OUT
3:52


Hands feel fine, nowhere near as much discomfort as friday/yesterday. Good weekend of training, ready for this coming week!