Wednesday March 7th

Anyone can handle the 2 pood KB

Hands are still a little raw but I liked this whole workout and I wanted to compare to the scores on the board so I came in early to hit it all.

Power complex - Hang Power Clean to Split Jerk

I like this because it drives home in my head that the power clean is all hips and what happens from the ground to the knee cap on the bar path really doesn't matter that much. When I get up toward a max effort weight I often do the "wide feet landing" ugliness which is usually my cue to stop..

I warmed up and did:

95x3, 135x3, 165, 185, 195, 205.

The 205 clean was quite ugly.. Split jerks felt better though.. little better landing form on my back foot..

I think I have more in me for this when I am feeling totally fresh, back was a little tight today and made it tough to get full extension on my hip drive.

WOD- "Viper"

Run 400m

21-15-9

KB Swings 2 pood 

Box Jumps 30"

Run 400m

Time: 8:05

I need to learn how to rebound jump the 30" box jumps.. I can't get it in my head yet..

Other than that, I went unbroken on the swings which was a great mental test.. really happy with that.. I tried as best I could to push the second run to a sprint, but my legs were pretty toasty..

I think it broke down something along the lines of:

Run 1- 1:30

Swings/Jumps - 4:45

Run 2- 1:45ish

Something in there.. not too shabby. 

I was supposed to do a marathon training short run after coaching tonight, but my back was not having it.. I will do it tomorrow in the nice weather.. I was also thinking about maybe turning into a "WOD" where I just do an AMRAP 60 minutes of "Run a Lap around the building, row 1000m".. Just to change up the modalities and avoid boredom.. I might do that next week if not tomorrow.. Depends if I have time.