Training September 9, 2014

3 RFNT
35 Unbroken Double Unders
2 Wall Walks
8 Alternating Pistols

I had two breaks on the double unders.  First time since I went back to the Rogue SR-1 rope.  Pistols were rough the first round, felt better the second round and were pretty good the third round.

Hang Power Clean
3 RM
210 lbs.

210 was pretty challenging.  I went for 215, but the third one shot me out the back and I landed I my already bruised butt (I had an epic fail on my 185 lbs. snatch attempt yesterday).  Watching some of those 40+ GRID guys breaking off 15 or 16 unbroken hang power cleans at 205 is pretty humbling.

Front Squat
4-4-4
235, 255, 275

These felt great.  My squatting feels so strong lately.  I am looking forward to re-testing my 1 RM in the future.

3 Rounds
3 Hang Power Cleans 155 lbs.
200m Run
Rest 1:30 between rounds
0:49, 0:50, 0:53

This felt pretty good until the last 50 meters of the last 200.  So much lactic acid.

3 Rounds
7 Box Jump Overs 24"
10 KBS 70 lbs.
Rest 1:00 between rounds
0:30, 0:28, 0:29

Box jump overs in the first round were a little slower than I like, but overall, this went well.

3 Rounds
7 Push Jerks 115 lbs.
0:20 Max Row (Calories: 8, 9, 10)
Rest 1:00 between rounds
0:37, 0:35, 0:37

These were the best push jerks I have ever done, even at this relatively light weight.  I think I might have learned something today.  I am looking forward to working the technique on heavier loads.