9/18/13

Day two of early to rise, early to bed.

I didn't get up at the crack of dawn today but it was still way earlier than what's been the norm. It didn't affect me quite as bad today as yesterday. Kinda boring today but good solid work. I liked it.

18-Sep
10 min amrap @85%
Row 350m
10 power snatch 95#
30 double unders
rest 10 min
10 min amrap @85%
Airdyne 15 calories
15 kbs 1.5 pood
15 box jumps 24" (step down)
rest 10 min
10 min amrap @85%
Run 200m
10 deadlift 225#
10 burpees

I didn't get up at the crack of dawn today but it was still way earlier than what's been the norm. It didn't affect me quite as bad today as yesterday.

Part one: 3+270m row

I kept a pace around 1:45-50, went tng on all the snatches and unbroken on the double unders. I just rested a good amount between each movement to keep the effort down. Was probably the worst of the three.

Part two: 4+7calories

The again, a steady pace on the air dyne, UB kbs and box jumps were steady with a step down(time consuming) I rested about 8 sec between each movement except the last round was a bit faster.

Part three: 3+5 burpees

The run felt good today with the breeze and a temp of about 70. The deadlifts were hard because I was going slow at first to stay at an 85% pace (also, I was just hinging at the hip after yesterdays cleans) After the second round I let them drop with out tension and it got easier so I upped the pace a bit. The burpees were all consistent. My pain management specialist said I was rounding my upper back but after inspection of video, I was just a little internally rotated with my shoulders. I think he's crazy. ;)

Pain report. So yesterday I said I was wondering if my quads would be wrecked today after the Airdyne and WB/Clean/Clean yesterday. They actually aren't. What IS a little sore is my ADDuctors. Not bad though the only thing that was uncomfortable were the snatches for the first round or so.

Today, mentally, I'm an 8. Got some bad news about a stubborn friend(You know who you are). Anyways other than that I'm pretty darn good.