part 1:
A. hang power clean - 1 every 30 sec for 5 min - tougher per set
225#, 230#, 235#, 240#, 245#, 250#, 255#, 260#, 265#, 270# Felt good.
A* - Power cleans felt good so I went for it. Hit 305# for a pr and just missed 310#.B. KBS russian x 21; rest 1 min x 3
104#, Felt good. Last set was spicy.
C. ring HSPU practice - 10 min
C. ring HSPU practice - 10 min
Practiced Muscleup ringHPSU, some ring drills, Practiced different ways to kick up to rings from ground. Just had fun for a half an hour!
rest 6+ hours
Skipped. Tired and sore!
part 2:
Swim:
200 m IM warm up
+
25 m free @ 90%
25 m breast stroke easy recovery
rest 20 sec x 10
+
200 m IM cool down
rest 6+ hours
Skipped. Tired and sore!
Swim:
200 m IM warm up
+
25 m free @ 90%
25 m breast stroke easy recovery
rest 20 sec x 10
+
200 m IM cool down
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