11/2/2015

AM
30:00 airdyne @Z1

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/flat back; :90 rest
B. Hang power clean, 2-2-1-1-1-1, begin a set every :90
+
5 rounds for calories/reps:
:60 row
:60 burpees over erg
:60 rest
+
3 rounds not for time:
10 lat band pull downs
6-9 heavy reverse hypers

AM
complete

PM
A. complete
B. 170-180-190-195-200-210(PR+5)
+
16 cals/12 burpees
16/12
16/12
16/12
16/12
+
complete
purple band
100#/side for RH


Today was really solid!

I was really happy with the hang power clean PR (video), I was definitely not expecting it at all today, my hang power cleans felt like total shit. Last week I wrote about how I wasn't sure if I was doing the first rep from the hang correctly and today I was really overthinking it. I would pick up the bar and then hold it for way too long, then I would barely use my legs to get under it. I somehow worked up to 200 and didn't think there was any way I would be able to do more. Then my inner voice that sounded a lot like Alex said "fuck it, just go for 210" because I already know I can most likely hit 205, so why not just go for the PR? I've become a bit more aggressive about that kind of thing lately. I went for 210 and got it! It was actually one of the best reps of the day. I was very happy about this, I feel like that's a pretty solid hang power clean PR for a female. Although I won't really be satisfied until I can get it up past 215 hehe. 

The row/burpee workout sucked pretty hard. The first three sets were decent but the last two sets were not pretty. I've never done burpees over the rower before and these were very awkward. I pushed the row a lot on the last two sets to make sure I stayed consistent. I was breathing real hard when this was over.