A. Front Squat 2 reps x 3 sets, rest 3 min , all sets about 90% 1RM- 285,295,295
B. Snatch, build to 90% for a single,-212.2
C. Clean and Jerk, build to 90% RM for a single- 265
D. 1000m row @ 90%, rest 2-3 min , build to 80-85% c& J for a single- 3:35 on the row, 280 for the C&J
B. Snatch, build to 90% for a single,-212.2
C. Clean and Jerk, build to 90% RM for a single- 265
D. 1000m row @ 90%, rest 2-3 min , build to 80-85% c& J for a single- 3:35 on the row, 280 for the C&J
Over all for today thing felt pretty good, I got more in me for the row so that pace is def going to be lower. And I'm comfortable with the clean and jerk, I don't think ill pr but I'll defiantly be happy with 280/285. My only concern is with my left shoulder, it's extremely tight and I'm noticing now that it is effecting my jerk.
Tuesday
AM
A. Press, build to a heavy single - 185
B. Kipping HSPU 1 set to failure, no more than 1 second rest on the head - 30
C. 85# KBS 15 reps, rest 60 seconds x 3 sets - all unbroken
PM
row repeats
500m row @ 1:45
rest 2 min x 8 sets
rest 10 min btwn sets 4 & 5 - 1:43.7, 1;44.1, 1:44.5, 1:45.3, 1:44.0, 1:45.0, 1:45.5, 1:46.6
Wednesday
AM
Southie WOD 4 - 7:53
PM
airdyne work - 1st- 137 cals, 2nd- 144 cals, 3rd- 157 cals- my 30 sec on was i held my watts around 311 and up, and then about the half way point i cranked it up toward 350±watts
30 seconds
30 seconds
x 10 sets
rest 5 min x 3 sets
Thursday
15 min z1 airdyne
+
10 min double under practice
+
15 min power snatch tech work, doubles and triples keep the weight light
+
handstand walk tech work
Friday
OFF
OFF
competition
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