AM
AB 30 sec @85%
AB slow spin @50%
x 40
Done on the assault bike. CF Olive Branch, a few minutes from my house, bought one a few weeks ago. Will try to use it as much as possible. This thing is so awesome.
Averaged 75 rpm. Don't remember wattage. I'll pay more attention to it next time. Felt strong today.
PM
A. Paused jerk + Split Jerk; 1.1 x 5; rest 2 min
275, 285, 295, 305, 320X
Felt good. Good practice. The 320 miss was weird. The pause jerk FLEW over head, then I had a brain fart on the split jerk.
305:
320 Miss:
B. Push press; 2,2,2,2; rest 2-3 min
255, 265, 275, 285
Not tng. Reracked from blocks. Shoulders felt a bit beat up.
C. Pendlay row; 6-8 x 3; rest 2 min
185, 195, 205. Felt great.
+
12 sets:
4 MU
5 burpees
6 box jump (30")
10 cal AD
rest walk 60 sec
1:30
1:25
1:31
1:32
1:26
1:23
1:24
1:18
1:22
1:16
1:08
:58
Great session. This was fun. Maybe paced a bit much in the beginning, but I was happy to have speed up. MU's ub and easy, burpees to a 6" target, BJ' bounding and fast.
Pretty tired now. Shoulders are pooped. Great week.
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