1/11/2016

AM
40:00 airdyne @Z1, off every 5:00 for 5 kipping handstand push ups

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on hips, :60 rest
B. Power clean & split jerk, build to a heavy single in 15:00
+
For time:
45 power cleans, 105- 5 burpees to start every :60
+
3 rounds not for time:
5-8/side 1-leg reverse hypers, 2020
:60 flutter kicks

AM
complete

PM
A. complete
B. 200
+
4:52
+
complete
25#/side for RH


I was so pleased with the 200 pound clean and jerk, this is the heaviest weight I've had overhead since I jerked 210 at the Shankle seminar in August. This was such a relief. Everything felt really solid, I was punching underneath all the jerks aggressively and all the power cleans were easy. I think I could have hit 205 if I had more time. 

The for time piece went pretty well, I'm not sure if this is a good time? I tried to move as fast as I could although the burpees definitely slowed down near the end. I ended up doing five sets of burpees. Power cleans were 13/9/8/7/9 (not unbroken, just the total amount done in the minute). Also, I just added these up and I did an extra clean at the very end. I should have only done 8 instead of 9 in the last set. Oops. Oh well. All cleans were sets of 3-5 touch and go except for a set of 8 to start out. Breathing hard but felt good throughout.