Training October 7, 2014

Much better day today!  Very positive session.

2 RNFT
6 Strict HSPU
6 Strict CTBPU (Supinated Grip)
2 Skin the Cats

I did this as a warm-up before doing any mobility so the first round of HSPU were a little ouchy, but they got a lot better.  I haven't worked with a supinated grip very often.  I didn't even feel comfortable jumping and grabbing the bar, but they went well.

Power Clean + Hang (Squat) Clean + 3 Front Squats
4 Rounds / Rest 2:00 between rounds
Goal was 215 lbs.
216, 216, 216, 220

This felt really good at 216 so I decided to give it a go at 220.  I had some more in the tank.

RDL

3 x 2 (41X1 tempo) / Rest 2:00 between rounds

286, 308, 319

The worst part was the hook grip.  My thumbs are still flat and numb.

3 Rounds

150m Row (All out)

12 Over the rower burpees

Rest 1:30 between rounds

0:52, 0:51, 0:53

Kept the rows at 1:26/500m.  Even hit a 1:24 pace at one point.  I have never had the rower down that low before.  Foot got stuck in the straps the last round or I would have been right at 0:51 again.

3 Rounds

25 KBS 53 lbs.

12 Air Squats

Rest 1:30 between rounds

0:58, 0:56, 1:03

My grip got blown up in the last round of KBS.  I had to put the damn thing down after 20.  I was legitimately worried that I was going to drop it on my head.  

3 Rounds

4 Deadlifts 255 lbs.

0:25 Airdyne max effort

Rest as needed to give 100% effort on next round of Airdyne

0:34, 0:34, 0:34

Rested 2:30 between rounds.  Very unpleasant.