A.M.
Airdyne Sprints
25 sec @ 97%; rest 3:35 x 4
rest 8 min practicing HS walking
25 sec @ 97%; rest 3:35 x 4
Complete
P.M.
A. Power Jerk/Split Jerk/Back Jerk x 4 sets; rest 4 min
205, 225, 235, 245. Felt pretty good here. Dropping under the bar better finally.
+
3 sets; rest 10 min after first/12 min after second
5 Heavy Power Jerk
25 CTB Pull Ups
Run 800m
weights- 185/195/195.. focused more on good technique than heavier weight
Run times- 3:32/3:33/3:37
felt like about 85-90%, recovered fast
Today
Tester from OPT Big Dawg
Row 250m
15 burpees
25 KBSwings, 2pd
15 burpees
Row 250m
4:00. Felt like about 90%. Frustrated just b/c I feel like I can make myself go to that place I need to go to which is the difference between 3:30 and 4:00 on this workout.
Movements felt good, KB swings felt easier than usual.
Afternoon
All @ Z1 pace
Run 800m
Airdyne 5 min
10 min of:
10 Toes to Bar
10 Step ups, 24"
HS walk length of gym
Airdyne 5 min
Run 800m
30 min total
4 rounds of the middle 10 min. felt pretty good, easy pace
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