Training October 14, 2014

Getting ready!

2 RNFT

10 Burpee Pull-Ups

10 GHDSU

10 Alt. KB Snatches 53 lbs.

Good warm-up.  Before this, I worked in 20 double unders every minute on the minute for 10 minutes.  All unbroken.  Trying to get my confidence back.

Clean Complex

1 Power Clean + 2 Hang Squat Cleans + 3 Front Squats

4 Sets / Rest 2:00 between sets

216, 216, 216, 220

These were tough!  The second hang clean really upped the difficulty on this one.  I was very pleased to get 220.  The first hang clean at 220 was the best one I had all day.

3 Rounds

6 Burpee Box Jumps 30"

100m Sprint

Rest 1:30

0:52, 0:51, 0:48

Due to some construction outside of the gym and the amount of transition time it would have taken to get somewhere to run a 100m sprint, we decided to run our 100m in 4x13m shuttles.  I haven't box jumped in over a month because of my foot so it took me a round or two to find my groove.  By the third round, I was moving pretty quickly.

Rest 4:00

3 Rounds

3 Thrusters 135 lbs.

5 No Push-Up Burpees

3 Thrusters 135 lbs.

Rest 1:30

0:27, 0:25, 0:22

Really pushed the last round and almost got a bouncing barbell in the skull for my troubles.

Rest 4:00

3 Rounds

30 Double Unders

5 Squat Cleans 185 lbs.

Run to the other side of the gym and back

Rest 1:30

0:58, 0:59, 0:54

Didn't know the standard distance for "to the other side of the gym and back" so I did 2x13m shuttles. Doubles (thank you DU God) and squat cleans unbroken.  This was a fun one!