Wednesday, September 17, 2014

9/17/2014



AM
For time @ 80%:
2500m row
30 glute-ham sit-ups
100m bear crawl

PM
A. Hang power clean, build quickly to a 5RM
+
6 sets for even times:
30 double-unders
10 kettlebell swings, 60
10 burpees
:90 rest
+
3 rounds not for time:
6-8 weighted glute-ham raises, 30X0
15 moderate reverse hypers
:20 hollow hold

AM
23:57

PM
A. 165 (170 for 4, failed the 5th rep)
+
1:10
1:14
1:13
1:13
1:12
1:16
+
complete


I really enjoyed my z1 session this morning, it went very quickly. I like that my Wednesday morning stuff is always different now. The bear crawl was definitely the most difficult part. I was a little disappointed with my 5RM hang power clean, 170 is my PR for that and I hit it 4 times but failed the 5th rep. I didn't drop under the bar enough and I fell forward. The KB/burpee workout didn't feel great today. The KBs were easy but the burpees were too slow, I felt very heavy and I know I should have done them much faster. All double unders were unbroken so that's cool. 

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