8/4/2015

AM
16 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
3 rounds not for time:
5 strict pull ups right into :15-:20 active hang from bar
3 strict handstand push ups right into :15-:20 active handstand hold against wall
+
16 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%

PM
A. Hang power clean & split jerk, build to a heavy single
B. Behind the neck shoulder press, 4x2-3, 21x1; 2:00 rest
+
3 rounds for even times:
5 wall walks
10 deadlifts, 175
15 burpees
3:00 walk rest
+
800m walk cool down

AM
First set of airdyne complete, then something came up so I wasn't able to finish the rest of the session, will make up Thursday

PM
A. 200 (Hang clean PR + 10)(205 Hang clean, PR + 15, failed the jerk)
B. 75-85-90-95(2)
+
2:24
2:30
2:34
+
complete


I am totally failing with Z1 this week, sorry Stevo. Had to deal with something this morning so I only got the first part of the airdyne finished. I will try to make this up on Thursday.

I was really pleased with the hang power clean PR, 205 is a 15 pound PR. I made 200 for the full lift and it was really easy. I easily made the clean at 205 but failed the jerk, it was out in front. Im confident I can hit 195-200 at the competition this weekend. 

Behind the neck press was meh.

Rounds for even times were alright, wall walks slowed down in the second and third set. I broke up the deadlifts 5/5 each set, normally I wouldn't break up 10 reps at 175 but it was painful on my hands. I tried to stay steady on the burpees. Wall walks were the limiting factor. 

800m walk cool down was enjoyable today.