7/4
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
+
4 rounds for time
1000m bike erg
100 DU’s
10 wall walks
Actually got up early and rented kayaks and went on a kayaking adventure. I know I cannot put absolute accuracy into my apple watch but the paddle distance was around 4000 meters. It wasn’t getting after it the whole time but it was a good combo of work and fun.
7/5
A – Power clean x 1/Hang power clean x 2, rest 2 min x 5 sets
185–185–195–200–205
B – Single DB goblet squats x 30, rest 3 min x 3 sets
*go pretty heavy here, 70-80lbs
75 — felt more fatigue in my shoulders and a bit more heart rate then feeling it in my legs.
+
For time (12 min cap)
30 snatch 135lbs
30 Shuttle Runs (OR 60 cal echo)
30 clean and jerk 135lbs
24 C&J…started out a bit too hot with the snatches, since I know this is a little weakness from cycling at this weight, I wanted to be aggressive but was too aggressive. Also kept in the run as I wanted to see how it felt and it felt ok but I didn’t push it too hard. Steady and smooth and just didn’t have much time when I got back to the barbell. Which was a good sense of urgency to just grab the barbell and just go and not think about it until the clock ran out.
Also, quick little reminder, I have a fun partner comp on Saturday July 19th. Very fortunately there are not events that will be heavily taxing on the hamstring so will be able to get through that weekend with no mental stress over worrying about that.