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Did clean and push jerks. I'm disappointed in my performance here. It felt like my heart and lungs were the limiting factor, not strength - though maybe that's just how it feels when you are unfit. A goal time for me would have been 7-9 minutes.
I wasn't feeling ragey or fierce at 5:15 AM so maybe if I had done it later in the day or had some sunshine it might have helped but probably not that much. Truth it this is what happens when you forgo conditioning. As it gets warmer and more spring like outside I imagine I will be skewing back towards more conditioning.
Snatching the 135# for the OHS was unexpectedly hard. I failed 3 or 4 times after the first round. My cardio/conditioning is getting to be a real thorn in my side! TFC might be stronger but also slower. More like giant sloth or cave bear than a ferocious, fast predator. hrmph
1000 m run
30 hand stand push ups (1 ab mat to cushion my head)
1000 m row
Did 15 HSPUs unbroken which I am pretty proud of, but then it was really hard to get two at a time with 20-30 seconds rest between as I wait for my muscles to recover. I have problems with muscle recruitment in shoulders, sometimes muscles just "disappear" and stop working and only a subset are available. A very slight change in hand position somehow changed that and then I could bang out 5 in a row all of a sudden at the end with relative ease.
Good news is that my HSPUs are getting much better though there is still work to be done.
Got my hunter's safety class done last week so now I can register for tags and source my own organic grass fed meat! Looking forward to it.
13:19 - barefoot with the heaviest sandbag at my gym. Unfortunately I have no idea what it ways. ~45# ? not so heavy. Barefoot on cold asphalt was the hardest part, the OH lunges were actually fine - my arms are long enough that I just spread them wide overhead and the sand bang hung between them like a hammock. I never dropped the bag so it's too bad there wasn't a heavier one.
Snatch - 75% x 3, 80% x 2, 85% x 1, 90% x 1 : 145#, 155#, 165#, 175#(f), 175#(f), 175#(f)
Snatch Pull - 90% 3 x 3 : 175#
Front Squat - 85% 3 x 3 : 230#
I rarely feel good snatching before 6 AM - today was no exception. Throwing myself under the bar just doesn't want to happen.
The front squats felt harder than I was anticipating. Third set the last two reps barely got there.
3 Rounds of:
Max Reps Pullups from dead hang
Max Reps Toes 2 Bar from L Hang
Max Time Handstand Hold Against Wall OR Max Distance Handstand Walk
Then, 20 Hollow rocks between each Round.
20 strict pull ups / 7 L-sit toes to bar / 13 hand stand push ups (subbed for hand stand walks)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.
The burpees absolutely killed me. Blasted through the thrusters and Sumo high pulls - the hardest part was definitely the burpees - one of those workouts that makes you feel like your heart is going to explode afterward.