Training November 19, 2014

Warm-Up
EMOM 15
M1: 0:30 Airdyne
M2: 10 Box Jumps 24"
M3: 5 HSPU
M4: 10 TTB
M5: 3 Muscle Ups


Airdyne
12 Rounds
0:30 @ 85%/0:30 easy pedaling 

Measured output by RPM's.  Kept them at an average of 85.  Calories were 222.  That might buy me an extra glass of wine this evening!

15-10-5
Power Cleans 195 lbs.
Bar Facing Burpees
Box Jump Overs 24"
8:10

After the first 10, which felt awesome, the power cleans started to feel pretty heavy.  I did all singles, but kept a steady pace.  Lift, drop, one step back, one step forward, lift.  Just kept moving on the burpees and box jump overs.  I made a conscious effort to not take any rest between movements, and I did a pretty good job of it.  I probably could have been a little more efficient on the burpees.

AMRAP 8
50m Sandbag Carry
5 Deficit HSPU 5" (5)(1-1-1-1-1)
25m Prowler Push 190 lbs.
5 Muscle Ups (4-1)(2-1-1-1)
50m Double KB Front Rack Carry 70 lbs.
1 Round + Muscle Ups

The second round of HSPU killed me.  So slow.  I had absolutely nothing left in my shoulders.  Good news is the KB front rack carries felt a lot better than yesterday.  Still don't like them, but at least, I wasn't cursing today.