Strength:
A. Power clean clusters: 3 x 1.1.1 heavy :10/2:00 went for #215-#225-#235 - all felt solid and had fairly good pull with just a bit of bendy arm. I'm not happy with the leg kick out on the #235s, the bar is high enough and I need to pull under it!
B. Jerk (Split) - build to a moderate crisp single #215 - felt very easy on this one, but I needed to move on to the next one so I kept it moderate
C. Front Squat: 5-5-5 rest 2:00 -
#225-#235-#245 - these felt very tough! For some reason the #225 may have felt the worst of all!
then:
1000m row
30 PC @ #135
50 burpees to a plate(#45)
9:21
Held the row to around 1:45 and finished at 3:32. My original intent was to hit the power cleans in sets of 10s, but the bar felt very heavy so I tried to cycle quick singles. My breathing and heart rate was under control until the last 5-6 reps when it spiked. I tried to move fast with 5 burpees and then pause, but that didn't feel sustainable so I moved into a jump off step down to slow my pace to something more sustainable until I got under 10 reps left then just went for it. I would have liked to have been under 9:00 (3:30 row, 2:00 power cleans, 3:00 for burpees - 8:30) and I was a bit off that pace today.
A. Power clean clusters: 3 x 1.1.1 heavy :10/2:00 went for #215-#225-#235 - all felt solid and had fairly good pull with just a bit of bendy arm. I'm not happy with the leg kick out on the #235s, the bar is high enough and I need to pull under it!
B. Jerk (Split) - build to a moderate crisp single #215 - felt very easy on this one, but I needed to move on to the next one so I kept it moderate
C. Front Squat: 5-5-5 rest 2:00 -
#225-#235-#245 - these felt very tough! For some reason the #225 may have felt the worst of all!
then:
1000m row
30 PC @ #135
50 burpees to a plate(#45)
9:21
Held the row to around 1:45 and finished at 3:32. My original intent was to hit the power cleans in sets of 10s, but the bar felt very heavy so I tried to cycle quick singles. My breathing and heart rate was under control until the last 5-6 reps when it spiked. I tried to move fast with 5 burpees and then pause, but that didn't feel sustainable so I moved into a jump off step down to slow my pace to something more sustainable until I got under 10 reps left then just went for it. I would have liked to have been under 9:00 (3:30 row, 2:00 power cleans, 3:00 for burpees - 8:30) and I was a bit off that pace today.
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