12/14/2015

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

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on dips, :60 rest
B. Hang power cleans, build to a tough single in 10:00
C. Split jerk, 6x1 starting @115 and adding 10 to end @165, begin a rep every :90
+
10:00 @80%
50 double unders
10 burpees
+
3 rounds not for time:
4-6 moderate bent-over DB reverse flies
6-9 moderate/tough reverse hypers

AM
complete

PM
A. complete
B. 195
C. complete
+
complete
+
complete
10# for DB RF
115#/side for RH


Bear crawl was sort of weird today, I totally forgot about this part until I was warming up for my cleans so I did the crawls with my lifting shoes on. It was weird. 

Hang power cleans were a hot mess express today. I'm so awkward when it's just one rep, I was holding the bar too long at the top and I just feel like I don't really know what I'm doing when I just have one rep, I wish I knew how to do something other than just bouncing it right off my thighs. Meh. Everything was easy up to 195, I failed the first rep forward and it made me pretty aggravated. The second attempt flew up but I landed SO wide. It was ridiculous. I called it there because I didn't want to land even wider on the next rep and also my 10:00 was up. I've still been having that weird feeling in my right knee and it feels...unstable? And I don't know if I'm trying to subconsciously protect it? But I think that's why I caught 195 so wide instead of lower. I'm going to make an appointment with Balza, it doesn't hurt but it just feels "off" and sort of unstable. It's probably me just being paranoid but I'm going to have Balza take a look at it and also make an appointment with Pete. 

Split jerks were great today, each rep felt the same. These were all nice and crisp. 

It was hard to keep the double under/burpee piece at 80%. I did the double unders unbroken on every set except for two trip ups and it was hard to keep my breathing at 80% at that point. I tried keeping the burpees as steady as possible. When this was over I felt like I had definitely gone harder than 80%. 

Another fun evening of coaching classes, I saw two back squat PRs happen. Huzzah!