11/9/2015

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

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/flat back, :90 rest
B. Hang power clean, build quickly to a 3RM
+
For time:
900m row
30 burpees over the erg
900m row
+
4 rounds not for time:
10 lat band pull downs
6- heavy reverse hypers

AM
complete, except completely forgot the tripod hold. My apologies. 

PM
A. complete
B. 190 (PR+5)
+
10:18
+
complete
purple band
105#/side for RH


I totally forgot to add the tripod hold this morning. I'm so used to doing just 30:00 with no breaks on Mondays so I didn't even really double check my programming. Oops. 

I was really happy with the 3RM hang power clean, especially because they weren't feeling great today. I caught a few of them pretty low on my chest, I hate that. I hit 185 which ties my PR and decided to see if I could get 190. The first rep is always the hardest, the second and third reps were easy. PR! 

I'm going to be honest, I almost puked on the row/burpee piece. Was this supposed to be that terrible? Both rows were completed in 3:42.5 at a 2:03 pace. The burpees were steady the whole way through, I was pretty proud of that. I thought I was going to vomit on the second row, it felt like someone was sitting right on my chest the entire time. This one hurt.