Training October 22, 2014

A much better day than yesterday.

My bottom position!

(Never quite as deep as you think...)

Clean Complex
3 Hang Squat Cleans + 2 Front Squats
4 Sets / 2:00 Rest
198, 209, 216, 220

This was pretty tough.  I really had to find my bottom position on the last round.  I still need to work on getting my elbows through and up faster, but I am pretty happy with this.

3 Rounds
10 Burpee Box Jumps 30"
100m Sprint
1:00 Rest
0:54, 0:54, 0:53

Dragged the boxes (and bumpers to make the height approximately 33") outside so we could open up the runs a little more.  We still had to do them in 20m-40m-40m lengths, but it was better than running 12m shuttles. It has been a while since I sprinted so this felt pretty good.

Rest 4:00

3 Rounds
5 Thrusters 135 lbs.
5 Burpees to 45 lbs. (bumper) plate
5 Thrusters 135 lbs.
1:00 Rest
0:42, 0:57, 1:04

Uh oh.  Wheels started to fall off on the second five thrusters in the second round. I had to break them up: 3-2 in the second round and 2-1-1-1 on the second five in the third round.


Rest 4:00

3 Rounds
35 Double Unders
5 Clean & Jerks 135 lbs.
1 Rope Climb
Double unders and clean & jerks should be done at least 40' away from rope.  Sprint to rope.
1:00 Rest
1:06, 1:03, 1:03

Unbroken on double unders (thank you DU god) and clean & jerks.  Shoulders and grip were absolutely blown up after this one.

Great day of training!