Training September 23, 2014

3 RNFT
2 Skin the Cats
2 Wall Walks
10 Hip Extensions

Done.  Fun stuff.

Hang Power Clean
5 RM
198 lbs.

Not super happy with this.  Weight felt heavy at 198.  Went straight from 176, which felt light, to 198.  Probably, should have made a stop at 187.

Front Squat
2-2-2 Rest 2:30 between efforts
255, 275, 295

These felt pretty good.  First rep at 295 felt pretty light and the second rep was never in doubt.  This was a 20 lbs. PR for a double, I believe.

3 Rounds
8 Alternating KB Snatches 70 lbs.
12 Wall Balls 30 lbs/10' target
Rest 1:00 between rounds
0:49, 0:48, 0:46

I had to sub wall balls for burpee box jump overs due to my foot.  I have never done KB snatches with this much weight.  I felt more comfortable each round.

3 Rounds
6 KB Clean & Jerks 53 lbs.
200m Row
Rest 1:00 between rounds
1:13, 1:12, 1:18

I had to sub rowing for running.  I have never done KB clean and jerks before,  They were awkward at first.  Grip got a little toasty on the last round.

3 Rounds
4 Deadlifts 225 lbs.
0:15 Airdyne Max Effort
Rest 2:00 between rounds
0:25, 0:25, 0:25

This was WAY nastier than expected.  The effect of the Airdyne didn't kick in until about 5-10 seconds after I stopped pedaling.  Then, it was almost pretty pukey.