AM - Snatch intense + Clean and Jerk intense + SN or C&J battery
A. Squat Snatch, 1RM - don't spend too long here
B. Clean and Jerk, 1RM
C. 30 Squat Clean for time @ 135lb - last time?
A. 170#, ties my pr. 175# didn't happen today. Frustrating because I went in with expectations to get 175#+ :(
B. 205# PR (+5# pr) felt great. Couldn't stand up with 210# felt confident today that whatever I can stand up with, I would be able to put overhead
C. 3:42 compared to 3:37 the time before that was 4:36. All singles. Felt great through 18 reps then it got tough and I fell off the pace I had been going at which was 1 every 6ish sec
PM - LEnd + MAP Z1
4 sets @ 97%:
15 C2B Chin-ups
15 Burpees to 6" OH
15 sec Airdyne
Rest 6 x work time
+
20 minute Rowing @ 50% effort - damper 1
oh boy, here come the nasty intervals! When I think back to the big dawgs blog, these are the type of work outs I remember most. Today's weren't too bad because the time domain was short, but I know these can become very painful as they get longer. Whenever I have something like "rest 6x the work time", I know it is going to be tough.
1:09
1:11
1:08
1:12
Movements felt smooth throughout, last set of pull ups got a bit tougher but everything unbroken and I felt like I moved well. Reg grip butterfly c2b, burpees felt the best they have to the 6' probably because the last time I did this I had a vest on, and the airdyne was quick, breathing was really high when I was done with the airdyne, so high that I really couldn't talk or anything for a few seconds.
+
Row @ 2:32.8 average pace for a total of 3,926m
oh boy, here come the nasty intervals! When I think back to the big dawgs blog, these are the type of work outs I remember most. Today's weren't too bad because the time domain was short, but I know these can become very painful as they get longer. Whenever I have something like "rest 6x the work time", I know it is going to be tough.
1:09
1:11
1:08
1:12
Movements felt smooth throughout, last set of pull ups got a bit tougher but everything unbroken and I felt like I moved well. Reg grip butterfly c2b, burpees felt the best they have to the 6' probably because the last time I did this I had a vest on, and the airdyne was quick, breathing was really high when I was done with the airdyne, so high that I really couldn't talk or anything for a few seconds.
+
Row @ 2:32.8 average pace for a total of 3,926m
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