AM
Clean x 1/Hang Squat clean x 1/Push jerk x 1/Split jerk x 1 – 15 min to build to tough load
260
Jumped from 245 to 260 with time running out and it was a questionable jump at the movement because 245 was not crisp, and felt solid in all positions, quite a bit more comfortable at the 260, was just more focused.
+
For time
10 PC/PJ @ 165
10 PC/PJ @ 185
10 PC/PJ @ 205
6:54
Done w165@1:??????
Done w/185@3:48
Had out two barbells one loaded at 165&185, took about a minute between my last @ 185 to add 20lbs and clips. Not very efficient. 165 had no real pacing, 185 halfway fell into 12-14 second for every rep, 205 started at 15-16 but got comfortable and somewhat hit me that was the end, and just started picking it up and just going from around rep 6 on.
PM
Did this pm piece at home, and took advantage of the hills in my favor. When I was tired and didn’t want to push some of the runs, made sure I had at least somewhat of a slight downhill angle to force the foot turnover rate to be faster. Especially in the weight vest sprints.
Thorough run warmup
+
4 sets
Weight vest burpee x 5 AFAP
Weight vest sprints 100m
rest walk 2-3 min bt sets
39-36-37-35
Used the slight downhill grade to help accelerate and push through sprint
+
12 sets
Run 90 sec @ 92-93% aerobic pace
rest walk 45 sec
total distance was around 4.88m (don’t have my watch on me now so trying to remember.
+
Hypoxic drills x 6 sets
Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.
Walk calmly and naturally with the breath hold as many paces as you can until the air hunger starts to kick in or you feel your neck muscles twitch to try to restart breathing rhythm, at which point you will stop walking and resume gentle nose breathing. Try to recover normal breathing rhythm within 2-3 breaths, if unable you probably held a little too long. Don’t push this too much, just to the point of discomfort or natural body reaction, then resume natural breathing through nose. rest 2 min bt sets.
pacing metrics were
16-17(might have been a bit too much or not enough recovery)-16-14-13-12
Was much better at not speeding up my steps, steps were counted only on one foot, not for each step taken.