AM
4 Sets:
20 cal Row @~80-85% effort
200m Run @ 2mile pace
rest 90 seconds
20 cal AB @~80-85% effort
200m Run @ 2mile pace
Rest as needed bw sets
8:34 (air runner monitor/user error) – 6:34 – 6:19 (pushed bike harder) – 6:26
+
10min Row Recovery
done
PM
A1 – Crossover stride jumps x 3 reps/side, rest 30 sec
A2 – Double scissor jumps x 3 reps/side, rest 30 sec
A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets
B – Squat snatch doubles x 4 sets, rest 15 sec bt reps and 2-3 min bt sets, first 2 working sets @ 165-185, second 2 working sets @ 185-205
175-185-190-195
C – Squat snatch singles x 2 reps based off of feel for the day, rest 2-3 min bt attempts
200
D – Clean and jerk doubles x 4 sets, rest 20 sec bt reps and 3 min bt sets, first 3 working sets @ 255-265, second 3 working sets @ 275-285
255-260-265 – these felt pretty good and much better than last week, wrist felt a lot better and helped me get in better position. The last double at 265 I caught pretty far forward and had to grind it out, made the jerk but it was a little harder than it should’ve been because of catching it forward. Then @ 275, not sure if my confidence is super shot at this barbell or or I was just smoked at this point. Don’t know if the am session still had some residual carry over to this session, due to the day they were 2 ½ hours apart so should’ve been good to go. Not sure what’s going on but i’ve been on the struggle bus with the heavy clean and jerk
E – Clean and jerk singles x 2 reps based off of feel for the day, rest 3 min bt attempts
Just didn’t have anymore in me today and I’m just trying to chalk it up to the day and week and move on.
F1 – Banded abductions from glute bridge hold x 18-21, rest 30 sec
F2 – Banded pullthroughs from sumo stance x 12-15, rest 30 sec
F3 – Split stance KB russian swings x 8/side, rest 90 sec x 3 sets
done