Heavy and Fast Hang Cleans

FRIDAY:

AM: 

6 Rounds:

1 min bike

1 min free standing handstand hold

1 min wall sit

1 min backwards jump rope (singles)

1 min bike

1 min half kneeling practice 

NOTES: I did Thursday's AM work.  The 6 rounds of 1mins.  I learned that I really suck at wall sits.  I could barely do 30 seconds.  I also go really frustrated with the handstand holds.  I can walk on my hands forever, but it's really hard for me to just do a freestanding static hold. My old gymnastics coach would be so disappointed...

PM:

Behind the Neck Jerk - work to heavy single

45kg/99#

65/143

80/176

90/198

95/209

85/187

reps at 143#

I think the last time I did this I got 215 or something like that.  Today I worked up to 198# and then missed 209# twice.  I was just feeling off.  Terry was working with me and he said I was super slow getting under the bar.  He also says I need a ton of work on my jerk.  I guess my back leg is super straight and he says it's supposed to be bent in order to let my hips in line.  So, I stripped the bar and did a bunch of reps at 143# working on form.  

30 hang power cleans (135#) for time

TIME: 2:15

NOTES: This felt pretty good.  I did 3 sets of 5 and then the rest I did in sets of 3.  I didn't really rest much.  I just dropped the bar, caught my breath, and got back on.  

20 AMRAP

5 strict pull ups

50' farmer's walk (25# plates)

3MU + 2 dips in between each

25 airdyne cals

ROUNDS: 4 rounds + all MUs.  

NOTES: I averaged about 4-4:30 a round.  Everyone at the gym was confused why I was just walking around with the weights and then setting them back down.  That  was entertaining.  The MUs were kind of challenging by the 4-5th rounds, but I did them all UB. 

I'm really excited because I'm signed up for a oly lifting comp this January! Can't wait to buy my super awesome singlet :) 

Cheers to tacos and sangria!