Training September 2, 2014

3 RNFT
30 Unbroken Double Unders
3 Dead Hang to Inverted w/2 second pause
10 Back Extensions

I worked this into my warm-up since I usually do some double under, core, pulling triplet as part of my warm-up every day.

Hang Power Clean
2 RM
216 lbs. (98 kg)

I got a little wide on the catch, and I need to get fuller extension at the top of the pull.

Front Squat
5-5-5 (3:00 Rest)
225, 245, 265

I am almost certain 265 is a 5 RM PR for me.  These felt awesome.

3 Rounds

3 Hang Power Cleans 155 lbs.

200m Run

2:00 Rest between Rounds

0:50, 0:49, 0:51

Felt super fast on the first run, not as fast on the second and downright slow on third.  It is weird how the body interprets pain.

3 Rounds

7 Box Jump Overs 24"

10 KBS 70 lbs.

1:30 Rest between Rounds

0:31, 0:29, 0:28

I really found a rhythm on the box jump overs by doing lateral jumps.  Began rebounding them on the second round.  After all the KB work in the testing phase, these swings felt like child's play.

3 Rounds

15 Burpees AFAP

1:00 Rest between Rounds

0:26, 0:25, 0:25

A nice finish to a good day of work.