Monday, March 9, 2015

Training: 3/4/2015

(video to come)

A. Power Clean @80% x 1 + Box Jump @30"+ x 1: 3 x 1.1.1; rest 15 sec/3-4 min
notes-It's a cluster of the complex. one PC, rack & do 1 BxJ. Rest 15 sec, repeat, etc for 3 reps.
B. Wtd Chin-Up: 3 x 1, rest 2-3 min - moderate 89,90,91lbs. 
C. Rotate EMOM for 16 min:
1st - 20 sec amrap Thrusters @105lbs (AFAP)
2nd - 15 Box Jumps 24"
3rd - 20 sec amrap Muscle Ups
4th - 10 KB Swings

D. 5 min AMRAP @75%:
Row 300m
10 C2B
--2 min recovery--
5 min AMRAP @75%:
Run 200m

Notes: Challenging workout today.  Warmed up quickly and then got to the power cleans and box jumps.  My lower back was definitely tired because the pull felt a little forward today.  Box jumps were no problem.  Stuck with 225lbs. for all sets.  Worked quickly into the chin-ups and hit around 90% for all singles.  Need to improve external rotation in order to recruit the lats better.  EMOM went pretty well though I was not cycling my thrusters as fast as I should be.  Box jumps were a little out of rhythm.  Muscle ups were solid, but my technique was just off.  Need to look at these a little bit.  KB swings felt heavy today.  Moved onto the gmynastics work and after my second round of C2B my right forearm was flaring up.  I decided to stay on the rower for the remainder of the interval.  After, I went into the HSPUs.  These felt okay, though something feels a bit funky with my shoulder position.  Hot in the gym so this made the workout especially difficult.

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