9/27/2014

AM

5-6 rounds @ easy pace

2:00 AirDyne

25m Farmer's walk, 70/hand

2:00 row

3/side light Turkish get-ups

PM

A. Squat clean & jerk, build quickly to a tough single - not a max

B. Segmented snatch-grip deadlift (pause just off ground, just below knees, mid-thigh), 3 x 1 heavy; 3:00 rest

+

3 sets for even times:

500m row

15 handstand push-ups

50 double-unders

3:00 rest

+

6 sets:

50m sled sprint outdoors, 100 on sled

3:00 walk rest

+

Hollow rock, accumulate 100 reps

AM

complete with 25# KB

PM

A. 200 (PR+5)

B. 200-220-230

+

4:17

4:25

4:22

+

complete, forgot to record times

+

complete

Finally clean and jerked 200 pounds!!! Woohoo!!! I am so pysched about that. I wasn't sure if I was going to hit a PR today, as I was lifting all the cleans felt really easy but the jerks were feeling off, I wasn't really punching under the bar. It has been a long time since I actually clean AND jerked instead of just jerking off the blocks. I cleaned 200 easily and barely failed the jerk so I wanted to try for it again. I got it on the second try, PR!! It was definitely a great start to the day. Snatch deadlifts are getting better. Row/HSPU workout went well but I tripped up on the double unders every round, that was frustrating because I hardly ever do that. HSPU were 8/4/3 every round. Sled sprints were same as usual. I forgot to record my times on these, ehhhhh oops. I would guess they were about the same as last week except for the 6th one, that was a little rough. During the last sprint I felt something in my back tighten up really badly. I could sort of feel it on the hollow rocks but barely. Those were done in sets of 10.