AM
AD 60 sec @ 90%
AD slow spin 60 sec
x 16
(rest 5 min after 8 sets)
Done. This felt great. Rode inside because it's so cold here right now. Heater doesn't work well enough in the garage. Averaged 25-26 rpm the first 8 sets. Then 27-28 the last 8 sets. Would like to get that around 31-32.
PM
A. 10 sets - every 2 min - Jerk x 1 (build)
315, 325, 335, 345, 355, 360, 365, 370, 375, 380PR
Boom. Didn't expect that today. Technique feels a bit better. Back leg is still straight and there was a little press out, but I'm starting to split. Improvement. 400# overhead will be cool.
380:
B. Emom 5 min – 5 Tng PC + J (135#), 5 burpees over bar
Done. Great breathing work. Did bar facing burpees for practice.
C. for time:
20 HR burpees
20 MU
20 HR burpees
4:37
Steady on first 20 hr burpees
5/4/2/2, then all singles. These felt kind tough today.
Fast on last 20. These were really tough. Pushers were gone!
Burpees took about a minute
+
12 min amrap @85%:
35 DUs unbroken
6 CTB chin up
200m row
rest 5 min
12 min amrap @90%:
3 PS (185#)
5 HR push up
200m row
rest 5 min
12 min amrap @95%:
5 DL (135#)
7 S2OH (135#)
9 box jumps (24")
6+110m, Felt smooth. All ub.
+
6+130m, Snatches felt kinda heavy. Shoulder was bugging me on it. It's power snatches in particular that cause an issue. And sometimes CTB's when I butter fly. Internally rotated.
+
9 + 7 S2O. Whew. This was hard to push. I was just tired. Tried to stay in control and get a good push out of it. Everything UB and BJ's smooth. Just tried to keep moving. These will get better. I was just trying to adjust to the volume. Pretty smoked.
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