120630 Pause below the knee hang cleans

Sleep: In bed by 6:30pm, asleep by 7pm & awake at 5am.  Felt amazing! I woke up at 11:15 & was stoked to see that it wasn't even midnight yet! 


Afternoon hike @ Sam's Knob of ~2hrs.  Well, ~30 minutes spent sitting on a log by the water. 
Training @ 8am:
A. Speed back squat @55% 1rm 3 reps x20 sets; rest 45 sec (rest 1:15
bw sets 4/5, 10/11, 15/16)
Used 110lbs. Felt good. Getting used to the volume...mentally more than physically. 


B. Paused above the knee squat clean 4, 3, 2; rest2:30




123lbsx4, 133lbsx3, 143lbsx1 F, F



C. Amrap 1-5 unbroken hspu ladders in 8 min
I thought by doing these strict, but my kip can use a lot of work so I chose to focus on getting faster in the kip.  I think it was a good decision.  It felt much smoother.  Video in case you missed the link above.

1st round ~1min
2nd round ~3min (~2 min)
3rd round ~5:30 (~2:30) Did two sets of 4 this round as I came off the wall on rep #4 of the first set. 
4th round ~7:15 (~1:45) 
1, 2, 3 & 1 rep of 4th set for round 5. 
69 total HSPUs with partial round of 5 & miss of first set of 4 in round 3. 


D. Toes to bar; 15 unbroken x5; rest 75 seconds

Video of set 1 & 5 in regular time and Set 2&4 in triple time. 
Fairly easy to complete.