11/21/2015

5:00-8:00 pistol/handstand walk practice
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A. Squat clean, build to a heavy single in only 3 attempts above 145
B. Front squat, 10-8-6, 40x1; 2:30 rest
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5 sets:
3-5 weighted glute-ham raises, 20x1
:30 rest
6 strict pull ups
:30 rest
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Not for time:
800m sled drag

complete
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A. 170-200-215
B. 145-165-175
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complete w/25#
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complete w/90# on sled


Handstand walk and pistol practice was kind of a bust, there were so many people on both sides it was tough to go more than 8-10m. Shoulders felt great though! Pistols were okay, I need to work on not letting my knees go in. 

Much better day than yesterday. Building to a tough squat clean in only three attempts after 145 was interesting. I started with 170 and it was really easy so I jumped to 200 (thanks for the push Heather) and that was very easy as well. I decided to go to 215 and I made it but it was UGLY. After I stood it up I literally said "that was the ugliest clean I've ever done" because my feet went really wide and my back was rounded. Bleckkk. (video of all three lifts). On another note, I am pretty happy that I can work up to 215 in so few attempts. It definitely didn't feel great but Stephen said it's good that I'm consistently hitting cleans over 205. 

Front squats were tough, the high reps mixed with the slow decent was rough. 

Strict pull ups were good.

Sled drag was fine, my legs were sore from the front squats but I was able to stay moving the whole time. I missed my sled drag buddies though!