Today was a solid training session. I was a little sore/tight when warming up. Once I started moving I felt great though. Tough effort on the clean and jerk and the conditioning portion. Tried to push it as hard as possible. Fun session with great people. Taking the next two days to taper down for a competition on Saturday!
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80% (205#-235#)
Choose load based on feel.
-Went with 227# for all reps... tough effort, great stuff. No misses.
B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean (325#)
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang
-Went with 315# (97%) for all sets. Not the funnest stuff, but got the work in.
C.
Every 5 minutes, for 30 minutes (6 sets):
Airdyne 800m
10 Strict Handstand Push-Ups
15 Pull-Ups
Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.
-I definitely did not stay consistent... HSPU gassed, only got the first set unbroken, had to do the rest in two sets. ~2:30, ~2:30, ~3:00, ~3:00, ~3:30, ~3:30 ... big effort, unbroken pull-ups.
D.
Three sets of:
Reverse Hypers x 10 (66#)
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed
-Complete.
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