3/23

23-Mar
Open 15.4 re-test

Did this at about 11:15 this morning. 77 reps. 6 better than last time and about 5 no reps just because I was trying to go fast. Hit a split of 1:59 for my tie break time. Glad i did better but now I have a kink in my neck from trying to go fast. 

Video: https://youtu.be/yJzVvGDdC94

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(Started this after I coached my 12:00 class, so I got started around 1:15.) 
A. Power clean clusters 1.1.1.1.1x5; rest 20 sec/rest 2 min

145, 145, 150, 150, 150
- Didn't feel super strong on these so kept it at 150#, it just felt heavy today, probably from 15.4

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EMOM 20 min:
Odd - 5 deadlift 185#
Even- 5 burpee box jumps 20"

This felt good, DL felt easy and burpee box jumps were easy too, I got pretty fast (for me at least) towards the end. Jumping felt good.

Last 4 Minutes: https://youtu.be/6U8N3pxvsfo
(I tried to crop it but I didn't know how, I need to get Mike to show me how to do this so you don't have to sit through all the rest time or try and skip it)

I got pretty hungry after this so I decided to stop and have a shake and eat and do the below later today. I started the below around 5:30, sometime after I finished being a pretty solid weight changer for mike ;) maybe that will become a key role in CrossFit or Grid ha, jk. 

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B1. Single leg RDL's; 6-8x4/side; rest 30 sec
B2. Sumo stance good morning; 10-12x4; rest 30 sec
B3. Reverse hypers; 15-20x4; rest 30 sec
B4. Single leg hip thrusts; 10-12x4; rest 4 min

All the above felt good, on RDLs i lost balance a few times, it just let my butt and hamstrings up, in a good way. I used 33# db each hand.
Sumo stance good mornings felt good, i liked those. Reverse hypers felt good also, just burned the gluten and hamstrings.
Single leg hip thrusts did the same lol. I think this was a Monday Butt Burner session lol felt good though. 

Last set of Single Leg RDLs - https://youtu.be/mswjULvtVC0