Training November 17, 2014

Warm-Up
EMOM 15
M1: 150m Row
M2: 7 Strict Pull-Ups
M3: 14 Ring Push-Ups
M4: 7 Burpees
M5: 14 Lunges


HBBS
4-4-4 Rest 3:00 between sets
315, 330, 345 (3)

These didn't feel great today.  I would have been stoked about getting four reps at 345, but I am still pretty happy with the 3.  This ties my 3 RM.

Power Clean Clusters
4x1.1.1.1 Rest 0:10 between reps / 2:00 between sets
185, 205, 220, 225

These felt pretty good.  My catch was a little wider than normal on the 225, but I feel like these were still pretty solid lifts, and an improvement over what I have been able to do before.

3 Rounds 
250m Row
2 Wall Walks
10 Burpees to 6" target
0:30 FLR on Rings
1:00 Rest
2:20, 2:12, 2:24

Rows were all at a 1:35 pace, wall walks were fast, burpees were good until the last round when I had to no rep myself for not hitting the target, and the FLR got quite quivery at the end.

AMRAP 10
10m Walking OH Lunge 125 lbs.
25 Calorie Row
10 CTBPU
2 Rounds + Lunges

I really don't know where the time went on this one.  I wished I would having taking video of this one to see where the time was.  The lunges were not fast, but I kept moving.  I have not done these in a while and it really surprised me how hard they were.  The rows took right at 1:00 each round.  Pull-ups were not as good as usual.  I went 7-3 the first round and then 5-2-1-1-1 in the second.  No pop in my hips and my shoulders were a pretty smokey after the OH lunges.

Tough day, but happy I was able to grind through it.