Tuesday 1.7.14

AM
10x 300m row @2k PR pace
1:01.0 - 1:02.6 - 1:02.8 - 1:02.6 - 1:02.5 - 1:01.9 - 1:03.3 - 1:01.6 - 1:01.7 - 1:01.7

PM
A. 2,2,2,2 front squat @21X1 225#

B. EMOTM for 10: hang clean + clean (build from 145#)

145 / 145 / 145 / 155 / 155 / 165 / 170 / 175 / 175 / 180 

C1. 4x10 DB paused bench press @1212 <rest 30 sec> 55#
C2. 4x10 pendlay row @1112 <rest 2 mins> 115#

2 min max cal AD = 38
<rest 2 mins>
10x strict pull up
10x strict HSPU
5x wall walks
10x wtd. pull ups 25#
10x HSPU (kip)
5x wall walks
10x strict pull up
10x strict HSPU
<rest 2 mins>
2 min max cal AD = 37
TIME 10:46 (for pull up/hspu/wall walk portion)

NOTES:
Today felt good, in AM i felt like I held my intervals closer together and PM session went ok too.  I just squatted yesterday, so my legs were a little worn out, but 225# tempo front squats felt ok.  I am still bending early on the cleans when i get over 165#, but I felt like my HC felt better and faster.  I tried to work on pulling back and speeding up my elbows, but still need work there for sure, especially on elbow speed.  Holding that pendlay row for 1 second at the top really changes that movement, and I like it.  I had to lighten the load, and realized today I had been doing the tempo wrong up until now on those!  1 second up, 1 second hold, 1 second down, 2 secs between reps.  much different.  On last piece, I'm sure 38 in snot an impressive cal number for 2 minutes, but I'm happy i stayed within 1 cal for last 2 mins, I consider that a victory.  Strict pull ups felt good, and really so did HSPU.  I broke HSPU into 6&4 for first set, 9&1 on kipping set (just lost balance on last one) and then 3-3-2-2 on last strict set.  The damn wall walks are still eating my lunch, I just can't move quickly thorough those, and they gas me out for sure.