11/7 & 11/8 OC ThrowDown Wk 4

11/7

AM
AD 30 sec @85%
AD 30 sec @50%
x8
rest walk 2 min
x5 - increase avg watts per set of 8

Watts noted below.  

PM
A1. Back squat @85% 1RM for 2 reps; rest 20 sec
A2. 5 rebound hurdles - b/t knee cap and hip; rest 20 sec
A3. jumping BS - 30% 1RM - 6 reps; explode off ground through heels; rest 20 sec
A4. Band Assisted MAX VJ, 6-8 reps max hip extension; rest 3 min x 5 sets
+
For time:
50 db thrusters 35#/h - go for it

Replaced with OC Throwdown Wk 4

3 RFT:

4 Ground to Overhead @ 150lbs

6 Back Squats @ 185lbs  (4/2, 2/2/2, 3/3)

8 HSPU to 5" def

8:09

Back squats were definitely the most challenging.  Heavy load for me to have to breathe during.  

11/8

AM
EMOM for 24 min
minute 1 - 4 continental cleans tough 90lbs.  these are awkward for me.  Would be so much easier for me to just power clean it all the way to my shoulders.  How to imagine that this should be more than present power clean. 
minute 2 - 6 forward rolls ~30s each time
minute 3 - 4 bar muscle-ups in singles  Rolled out of the top each time and 4 singles in ~30s (video of 2nd to last set below) 

+
EMOM for 24 min
odd - 3 stone to shoulder  Done with 80lbs rubber ball as my forearms are still scrapped and healing from the 95lb cement ball on Tuesday.  We're getting rubber paint and a sander to help this problem.  
even - 6 clapping pushups  ~7-9s each set

PM
50m swim @ hard aer pace
rest 30 sec
x20

Went hiking again for an hour plus.  The fall weather is beautiful and Fridays are fun at the gym so I don't want to leave to go to the pool.  Maybe we should replace with rowing intervals on Fridays?  Swimming would probably be best on Sundays if I'm going to do it consistently.  I do feel good when I get in the water.  Feels good on the body.