Training October 24, 2014

OHS
Work to a heavy double in 15:00
216(ish) lbs.

These felt absolutely horrible at first.  My shoulders felt very tired and unstable, but as I warmed up, they started to feel a little better.  I had a little bobble at the end of my second rep at 216 so I don't know if it was truly legit.  Since my 1 RM is 220, I am pretty happy with this.

198, 209, 216
(Power Ballad Friday)

AMRAP 8 at 80%
5 Deadlifts 315 lbs. 
5 HSPU Kipping with 7" deficit
30 Double Unders
5 Rounds + 1 Deadlift

Unbroken on deads, didn't come off the wall with the HSPU (there was some head sitting time) and unbroken on the double unders (thank you DU god).  I really liked the way I moved through this one. A good steady pace.

Rest 4:00

AMRAP 8 at 85%
4 Box Step Overs 60 lbs. DB
6 Burpees with 60 lbs. DB
4 L-Sit Pull-Ups Strict
5 Rounds + 10

I was afraid about my grip on this one, but it didn't really become an issue until the last round.  I was able to keep the dumbbells in my hands though.

Rest 4:00

AMRAP 8 at 90%
100m Shuttle Sprint (10m x 10)
10 HRPU
1 Legless Rope Climb
5 Rounds + Sprint + 8 Push-ups

I really felt like I moved through this one pretty well.  The 10m shuttle slowed me down a bit with all of the turning, and I rested a few seconds before each rope climb to give my grip a little extra time. In the end, I probably could have gotten a little more out of this one.

Rest 4:00

AMRAP 3 at Games Pace
Squat Clean & Jerk 165 lbs.
13 Reps

I am EXTREMELY disappointed with this one.  My goal was 18, and I fell way short.  The weight felt unexpectedly heavy from the beginning and my shoulders were absolutely dead.  No pop on the jerks at all.  Failed rep 12 when I tried to split jerk instead of push jerk, and it was a struggle to get the last two.