11/16/2015

AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold

PM
A. Bear crawl, 5x10' forward + 5x10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, build quickly to a 2RM
C. Split jerk clusters, 3x1.1.1.1.1 light/moderate, :10 between singles, 2:30 rest
+
AMRAP in 9:00
60 row calories
30 burpees
max ski erg calories in remaining time
+
3 rounds not for time:
10 bent over DB reverse flies, light
15 light reverse hypers

AM
complete

PM
A. complete
B. 200 (PR+5)
C. 95-115-125
+
29 calories
+
complete
8# DB for reverse flies
45#/side for RH


I enjoyed the tripod hold, this was cool. 

Super happy to finally hit 200 for a 2RM hang power clean! These felt like shit as I was warming up, I don't know why. I was catching all of them really low with wide feet. I never do that. I don't get it. I did not think I would be able to hit 200 today but I decided to go for it anyways. The first rep was tough but the second rep was easy (video). I talked to Stephen about this later on and he said I'm holding the bar at the top too long. I need to just pick it up and go instead of hanging out at the top for three seconds before I clean it. I definitely agree. Very happy with this!

Split jerks were decent, I can tell I'm still trying to protect my left shoulder "just in case" because I could feel myself sort of tilting more to the right. It didn't hurt, I can just tell I'm still trying to be cautious about it. 

The row/burpee piece SUCKED. It sucked real bad. I finished the row in 3:48 and then went way too slow on the burpees. I noticed my burpees are much more consistent and steady when I'm jumping over something, I'm able to keep a much better pace than when I'm just doing regular burpees. I can't remember when exactly I got to the ski erg and I have no idea if 29 cals is a decent score? I was going as hard as I could, the ski erg portion is a blur to me. I felt pretty terrible when this was over.