Training December 30, 2014

Training is so much more fun when work doesn't interfere.  I love vacation!

Clean & Jerk Complex
1 Power Clean + 2 Push Presses + 2 Split Jerks
4 Rounds / 2:00 Rest
185, 185, 200, 210

These felt pretty good.  I have never been that good at linking heavy overhead movements together. In fact, I did something similar to this a year ago and I failed at 175.  So definite improvement here.

Front Squat
4-4-4
Tempo 32x1 / 2:00 Rest
205, 225, 245

These were quite challenging.  Really found my bottom position at 245.  My butt left a sweat mark on the ground!

EMOM 15
M1: 3 Squat Clean Thrusters 165 lbs.
M2: 3 Muscle Ups
M3: 10 Unbroken Wall Balls 30 lbs.

Everything unbroken.  SCT took about 0:10-0:12 per round, muscle ups were 0:08-0:10 and wall balls were 0:18-0:20.  Muscle ups are feeling really great in this training structure.  I hope that it translates to improvement under fatigue.

Rowing
3 x 500m
Goal = 1:35/500m pace
Rest 2:00 between rounds
1:34.1, 1:36.5, 1:42.5

Holy crap!  I went completely lactic in the first round and literally fell apart thereafter.  Ouch!