12/28/2015

AM
30:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Split jerk gauntlet, 1 every :60 starting @155 and adding 5 every :60
+
12:00 increasing effort every 4:00 (70-80-90%)
9 power cleans, 85
12 hand-release push ups
15 box jumps w/step down, 20"
+
3 rounds not for time:
20m/side 1-arm DB overhead carry
5/side 1-leg reverse hypers
:30 hollow rocks

AM
complete

PM
A. complete
B. complete up to 195 (200 Fx1)
+
complete
+
complete
DB 1-arm carry 40-50-60


I liked doing the handstand push ups in the AM session, they were definitely tough the first set but got easier every set. 

The split jerk gauntlet was kind of disappointing. I could tell I was slightly pressing out once the reps got heavier, I think partially because I was paranoid about loading all the weight on my right knee. It's still feeling a little "off" and unstable and I could tell I was trying to protect it. I emailed Balza about an appointment but he's out of town until next week. I definitely wasn't punching underneath the bar as aggressively as I normally would. Also, the bar still felt pretty heavy in the front rack position. I didn't have any misses up until 200, I unracked it but immediately put it back down because it felt really heavy. I waited a few seconds and tried again, I got it overhead but it was out in front. Merrrr. I think I could probably get it next time. I realized 195 is the most weight I've had overhead since the beginning of September. 

I enjoyed the increasing effort piece. I started out with all singles on the power cleans then switched over to touch and go for the 90% part. 

1-arm DB overhead carry was good, I like these. I also enjoyed the 1-leg reverse hypers and hollow rocks. Overall I give this "not for time" section two thumbs up.