10/1/13

I had an awesome workout today. Strength is coming back and my butterfly pull-ups felt better than they ever have. Great session in the gym. I'm really loving training right now. The last portion of this metcon was brutal.

A.
Six sets of:
2-Position Clean
(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes
205# x 1, 225# x 2, 235# x 1, 245# x 1, 250# x 1
-Felt great, my max squat clean was 245# last week. To get 250# for a double from the hang felt awesome. It's pretty wild how fast strength can come back.

B.
Every minute, on the minute, for 6 minutes:
6 Strict Pull-Ups
Strict Handstand Push-Ups x Max reps
-4,3,3,3,2,2

C.
Every minute, on the minute, for 6 minutes:
8 Pull-Ups (butterfly)
Kipping Handstand Push-Ups x Max Reps
5,4,3,3,3,3

D.
Every minute, on the minute, for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% or your 1-RM Power Clean
Odd Minutes: Row 200 Meters
-Complete @ 185#