Thursday, September 25, 2014

9/24/2014


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

PM
A. Power clean, build quickly to a touch-and-go 5RM
+
8 sets for even times:
25 double-unders
10 burpees
10 kettlebell swings, 53
:90 rest
+
3 rounds not for time:
5-7 weighted glute-ham raises, 30X0
12 heavy reverse hypers
9 glute-ham sit-ups

AM
19:46 

PM
A. 175
+
1:09
1:12
1:11
1:08
1:07
1:08
1:10
1:09
+
complete


I think I did the AM session a bit faster than 80%, it might have been closer to 85-90% but oh well. I shaved off about 4 minutes from last week so that's good. I rowed faster, I didn't break up the GHD sit ups as much and I tried to rest less between 25m sets during the bear crawl. 

I feel like my power cleans have flatlined. I haven't really hit a PR on any of those in a couple months, all my numbers are the same. 175 is my current 5RM PR, it felt good but my back rounded a lot on the 5th rep so I called it there, I don't think I would have been able to get 5 reps at 180. I did much better on the double under/KB/burpee workout this week. My breathing felt really good and my times were relatively consistent. I think I only tripped up on the double unders once. Not for time stuff was good, GH raises are getting better but still having trouble with control on the way down. My GHD sit ups are much better, they are so much faster now and I don't get as dizzy. 

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