Training November 26, 2014

Clean Ladder!

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 20 Air Squats
M3: 0:30 Airdyne
M4: 8 Pull-Ups 
M5: 6 Good Mornings 95 lbs.


Clean Ladder
AMRAP 2:00
185, 205, 225, 240, 250
9 Lifts total (1 Full round + 185, 205, 225, 240)

I really wanted two full rounds coming into today, but to be honest, nothing felt good today and I rushed into this too quickly.  I needed a lot more warm-up.  I am pretty happy with the result, but the technique was off today.

I just got some Nike Romaleos yesterday.  They are awesome and I think I am going to love them, but they are so high that I felt like I was being pitched forward a bit on the catch.  I will adjust, I hope.

250 coming up.

AMRAP 15
5 Power Cleans 165 lbs. (5)(5)(Singles)(Singles)
5 Deficit HSPU 5" (5)(5)(5)
25m Prowler Push 190 lbs.
20 Pull-Ups (20)(15-5)(10-6-4)
10 Double KB Front Rack Squats 53 lbs. (10)(10)(10)
3 Rounds + Power Cleans + HSPU + Prowler

Well, we needed to make some adjustments to the programmed movements due to equipment limitations, and I had to make some adjustments to the weight on the KB squats due to personal limitations. Picked up the 70's and immediately knew that they were not happening today!

HSPU were a lot better than last week and the pull-ups were all butterfly and pretty smooth.

Airdyne
14:00
0:30 @ 85%/0:30 easy pedaling

I kept the RPMs between 80 and 85.