AMSki erg 6 min easy pace
Ski erg 250m @ 90%
Ski erg 4 min easy pace
Ski erg 250m @ 95%
Ski erg 2 min easy pace
Ski erg 250m @ 100%
damnit – ski erg didn’t save my work so this will be guessing an average pace.
90% – 1:55
95% – 1:48
100% – 1:40
PM
A – Bottoms up KB front rack carry x 100ft/side, rest 30 sec x 3
26lbs – more grip relative on the left side
+
B – Bottoms up KB overhead carry 50ft/side, rest 60 sec x 3/side
26 lbs, its a fight for good position
+
C – Snatch – 6 singles @ 80-85%, rest 2 min (hold bottom position for 2 sec each rep)
180 – felt really good. First set at 185 was not so good and cleaned it up for the last 2. Went for 195 twice just to see and it was my inability to lock out and stabilize the barbell overhead, I think it was thoracic relative.
+
D – Clean and jerk – 6 singles, hold split position on jerk for 2 sec each rep. rest 2-3 min
Did all powers for the clean, felt much better and stronger overhead but was noticeably shaky with the load overhead.
Last week I was not able to get anything overhead that was more than 80%, today moving the load especially the C&J was better even though the biceps were shaking. So there is definitely some progress.
Snatch & C&J
AB 12 sec ALL OUT, slow spin 2:48 x 4, rest 5 min x 2 sets
No measurable on air dyne today, so all out goal was to feel that moment before it could get really nasty and yucky.
+
AB 10 min @ 250-300 watts
done off of feel and guesstimation