1/18/2016

AM
5000m row @Z1, off every 500m for 5 fast burpees

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, 6x1 waveload 165-175-185, begin a rep every :90
+
For time:
9 power cleans, 125
15 assault bike calories
21 burpees
15 assault bike calories
9 power cleans, 125
+
3 rounds not for time:
5-8/side 1-leg reverse hypers, 2020
:30/side plank

AM
complete

PM
A. complete
B. complete
+
5:57
+
complete-ish, made it through 2 rounds


Power clean and split jerks were tough today, my shoulders still felt like total garbage from Saturday. The power cleans were always really easy but the split jerks were tough and wobbly on every rep. 

I think the for time piece went well? I did the first 9 power cleans unbroken. I started the assault bike calories and was quickly reminded how shitty airdyne sprints are. I probably should have pushed it a little more on this. The burpees were steady but I never stopped moving. The second set of airdyne calories were definitely slower than the first set, I was breathing really hard by this point but I was still trying to push it. The second set of power cleans were broken up 5/4, although looking back I should have just hung on for all 9. I tasted blood after this was over. 

I started my NFT stuff but every time I hopped up on the reverse hyper I legit felt like I was going to vomit on account of what I did prior to this. I made it through two rounds before I called it. I just wanted to slump in a chair and drink my protein shake before class started.