4/15/2015

AM
3 rounds very easy:
200m jog
5/side 1-arm KB overhead squat, 45
500m row

PM
A. Squat clean, 5x1 @95-115-135-155-175-195; not for time, but only rest long enough to change plates, get focused, and make the next lift
B. Deadlift, build very quickly to a single @245
+
For time:
7 DB burpee clusters, 30/hand
20 box overs, 24
60 double unders
1 rope climb
10 power cleans, 105
+
10:00 rest
+
For time:
7 ring muscle ups
7 bar muscle ups
+
10:00 airdyne @Z1

AM
complete

PM
A. complete
B. complete
+
3:49
+
1:44
+
complete


Solid day. I think I went a bit too hard during the AM session, I was really out of breath when it was over. The KB OHS got better with each set, for some reason I can do them perfectly fine on my left arm but on my right arm it's much harder to stay back on my heels. 

Squat cleans were better than last week, no fails today and 195 was much easier to stand up. However, my form still feels off. I think I'm rushing the pull and then dropping under too soon so the bar feels like it's crashing down on me. Everything just felt delayed, if that makes sense. Meh. I know it will get better over time, just like snatching I have to build my confidence back up. I don't like the feeling of walking up to 195 and thinking "I hope I can get under this."

Deadlift was super easy, I went 145-195-215-245. 

The DB piece was tough and my breathing was terrible at the beginning. I tried to do the DB clusters faster than Saturday and they didn't feel as awkward as before. The box jump overs were definitely too slow. I found it's easier on my legs to sort of stay in the bottom of a squat at the top instead of standing halfway up, is that allowed? 24" is high for me, so these weren't pleasant. I tripped up THREE times on the double unders, what the actual eff. I tripped up at 7, 39, and 59. I was pretty pissed, I hardly ever trip up on double unders so I don't know what was going on. The rope climb was fast and the cleans were all quick touch and go. I wasn't super pleased with my performance on this, I've realized I'm pretty uncomfortable handling a DB. 

The muscle up was piece was fun! I broke up the ring muscle ups 5/2, although looking back I feel like I could have done all 7 in a row and I'm not sure why I didn't. I did 5 and I was like "this is probably a good place to take a break" even though I definitely had more in the tank. I need to push myself more on these. I broke up the bar muscle ups 4/3, I was breathing hard at this point. I was happy to do this under 2:00.