Training January 6, 2015

A better day today, but I am not going to lie - it was still pretty rough!

Clean & Jerk Complex Cluster
1 Squat Clean+1 Push Press+1 Push Jerk
4x1.1 Rest 0:20 between reps/2:00 between sets
187, 187, 198, 198

Cleans and the first cluster of overhead movements felt great!  The second cluster overhead movements were rough.  This was fun.

Front Squat
3-3-3 Tempo 32x1
Rest 3:00
225, 245, 265

These felt a lot better than last week.  The third rep in the third set required a 1-1/8 squat to get out of the hole.  I really stuck to the tempo.  The hardest part is the 1 count at the top.

EMOM18
M1: 4 Squat Clean Thrusters 165 lbs.
M2: 3 Burpee Ring Muscle Ups
M3: 12 Unbroken Wall Balls 30 lbs.

This got really spicy around the fourth cycle.  SCT were unbroken through round 4, round 5 was 2-2 and round 6 was singles.  No misses on the burpee muscle ups.  The most difficult part of these is to make sure the rings aren't swinging wildly after the dismount.  Wall balls were the worst part.  Stayed unbroken until the last round when I dropped/half-assed tried to catch the rebound on the 10th rep.

Rowing
4 x 500m
Goal = 1:38/500m
1:38.7, 1:38.7, 1:44.7, Did not do

Completely blew up in the third round.  Legs were one huge cramp. Called it a day.  Not happy about it at all.