Thursday, October 23, 2014

10/22/2014


AM
3 rounds for time @ 80-90% effort:
1000m row
5 wall walks
4 rope climbs

PM
A. Power clean, build quickly to a very heavy single
B. Power clean, 10 x 1 @ 90% of A; begin a set every :30
+
7 sets for even times:
7 glute-ham sit-ups
8 burpees
9 kettlebell swings, 53
:90 rest
+
3 rounds not for time:
6-8 weighted glute-ham raises, 30X0
15 moderate reverse hypers
:30 hollow rock

AM
31:00

PM
A. 210 (PR+5)
B. complete @190
+
1:07
1:05
1:05
1:02
1:04
1:05
1:06
+
complete
20# DB for GHS
35#/side on RH


I enjoyed the AM session more than last week, it's less daunting when everything is broken into rounds instead of having to do it all at once. Rows were 4:41, 4:44, and 4:44. When I sat down on the rower to start the third round I was on pace to be done at 30:00 but the rope climbs slowed down at the end. Too much standing around again. The ascent is easy but the descent is what uses up all my energy. Wall walks were easy and fast. 

Really happy about the power clean PR, it has been a long time since I hit a PR on that. Cleans were feeling really good today. I went from 195 to 205 and got that relatively easily so I decided to go for 210. I caught it REAL wide, yeeeewwwww. I don't think I have ever caught a clean that wide before. I'm not sure why I did that because 205 looked pretty good. I need to be confident in just dropping under it lower. The feeling of regret starting creeping in once I realized I would have to power clean 190 every :30 for 10 sets. OOPS. Oh well. I hit every clean, no misses, and they actually felt pretty good. There were just 2 or 3 that I caught a little funny but I'm happy I'm able to clean 190 ten times with no misses and relatively good form. GHS/burpee workout went really well. GHS are getting a lot faster and I tried to keep the transitions smooth and short. Breathing and recovery was good on this until the last set. Solid day. 

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