Training September 16, 2014

3 RNFT
2 Skin the Cats (Slow, controlled return to hang)
7 Strict Pull-Ups
8 HR Push-Ups

Done.  Love skin the cats.

Hang Power Clean
4 RM
209 lbs.

I was a little surprised by this.  I didn't expect to get this high.

Front Squat
3-3-3 Rest 2:30 between rounds
235, 265, 285

These felt strong.  I think I probably had 10-15 lbs. more at the top end.

3 Rounds
3 Squat Clean Thrusters 135 lbs.
4 Prowler Pushes 12m (100 lbs.)
Rest 1:30 between rounds
0:46, 0:45, 0:46

I had to sub prowler pushes for the shuttle runs due to my foot.  I sprinted the prowlers.  A lot of lactic acid build-up in the quads the last round.

3 Rounds
5 Burpees/Wall Balls 30 lbs./10'
8 Power Cleans 135 lbs.
Rest 1:00 between rounds
0:45, 0:43, 0:41

I had to a lot of subbing to do on this one.  Subbed burpee/wall balls (do a burpee, do a wall ball) for the box jump overs due to my foot and subbed the power cleans for the KBS because we don't have an 88 lbs. KB.

3 Rounds
5 Axle Bar Push Jerks 135 lbs.
0:25 Row for Cals (11, 14, 14)
Rest 1:00 between rounds
0:38, 0:38, 0:39

Getting used to rowing hard without my feet strapped in tight.  Good practice.