A. Power Clean: 1 rep every 90 sec for 15 singles, wave load up to a heavy single
(225,235,245,235,245,250,245,255,260,245,255,265(f),235,255,265)
+
3 rounds:
on a 2 min timer,
Row 400m @90%, then
amrap KBS 53lbs in time remaining
rest 2 min
on a 2 min timer,
Row 400m @90%, then
amrap Burpees in time remaining
rest 10 min
Results:
(12,12,15,12,15,14)
Notes: Power clean felt better by the rep. My problems have stemmed from the bar not coming off the floor properly. Specifically, the bar doesn't come back and I can't load. If I allow the shoulders to come over the bar, I feel so much more balance and power. The difference is amazing. 20-30lbs. amazing. Missed 265lbs (squat clean) the first time, but I went down and then back up to 265 and nailed it. Might have had some more in me, but I finished on a solid rep.
I was a little apprehensive going into the conditioning piece but it felt great. I don't know if it has been the conditioning on the airdyne, the HICT from the day before, or the fact that I have been opening my thoracic, but this just felt money. Kept the rows at 1:45 and then got right into the other piece quickly. Felt pretty good after each set and not doubled over, just breathing heavy. Awesome training session today.
I was a little apprehensive going into the conditioning piece but it felt great. I don't know if it has been the conditioning on the airdyne, the HICT from the day before, or the fact that I have been opening my thoracic, but this just felt money. Kept the rows at 1:45 and then got right into the other piece quickly. Felt pretty good after each set and not doubled over, just breathing heavy. Awesome training session today.
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