12/17/2014

AM
3 sets:
300m ski erg @90% aerobic
2:00 rest
400m run @90% aerobic
2:00 rest
500m row @90% aerobic
2:00 rest

PM
A. Split jerk from blocks, 10:00 tech/speed work @heavy loads
B. Power clean, 1-1-1-1 building; begin a rep every 2:00
C. Power clean, 16x1 @90% of best load in B; begin a rep every :20
+
4 sets @increasing effort:
30 double unders
15 KB swings, 53
15 burpees
30 double unders
+
10:00 airdyne easy

AM
complete

PM
A. complete
B. 155-175-185-195
C. complete @175
+
2:26
2:16
2:01
2:00
+
complete


Very solid day. AM session went really well, I enjoyed starting with the ski erg and doing the run second.

I worked up to 175 on the split jerk, focused on aggressive punch underneath/through. Jerks felt really good today, although the weight seemed heavier than normal when it was sitting on my shoulders.

Power cleans were WAY better this week. I tried to make sure I was properly warmed up for this because I didn't want to feel stiff going into heavy cleans like I did last week. Everything was much easier and form was a lot better today. I worked up to an easy 185. I asked Stephen if he thought jumping to 200 would be too much and he said it would be better to go to 195. Definitely a good decision. 195 felt good but I caught it with my feet a bit wide. The cleans at 90% were also much better than last week. Breathing was a lot better and form was good on each rep. Very happy with this!

The DU/KB/burpee piece went well, I might have started out too fast. All KB swings were unbroken, those were definitely holding me back since there's really no way to speed those up. I had control over the double under speed, burpee speed, and transitions. On the first two rounds, transitions were slower and double unders were at a relaxed pace. Third round was faster and then I went all out on the last set. I flew through the double unders, got through the KB swings, and tried to keep a quick pace on the burpees. I was on pace to shed about :10 off my previous time but I tripped up on the double unders on rep 23. EFF. So I ended up only going :01 faster than the third set. I'm not sure if the numbers are supposed to be increasing more drastically than this? I felt as though I went pretty hard on the third and fourth set. This is tough because the time is supposed to get faster but at the same time I'm also getting more fatigued. Recovery was good between sets. All double unders were unbroken except for the very last set. I was breathing pretty hard throughout, especially on the burpees, but I tried to picture the last set as if I was at the end of an open workout. I think mentally I'm getting much better at pushing myself through pain/heavy breathing.

I think overall today was really good, I felt great on everything.