12/3/2014

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

PM
A. Split jerk from blocks, 10:00 tech/speed work, you pick the weights
B. Power clean, build very quickly to a heavy single for the day
+
AMRAP in 3:00
Power cleans, 90% of B
+
5 sets @ increasing effort
35 double unders
10 KB swings, 53
10 burpees
:90 rest
+
10:00 airdyne @85%-high effort w/no burn

AM
complete

PM
A. complete
B. 195
+
12 @175
+
1:42
1:32
1:25
1:20
1:15
+
complete


AM session went much better than last week, I changed up what I ate for dinner the night before and felt much lighter going into the AM session. I'm really happy with how much my running is improving, my pace is getting quicker but I'm still able to maintain my breathing at 90%. Recovery between movements was overall a lot better than last week. 

Split jerk tech work was solid, I never went above 145. When I worked with Chelsea a few weeks ago, she told me I do this weird thing before I jerk where I lock and unlock my knees a bunch, so I worked on not doing that. I also worked on dropping lower underneath the bar. 

Power cleans felt real heavy today. REALLLLLL HEAVY. I worked up to 195 but caught it pretty low so I called it there. I was really disappointed with the 3:00 AMRAP, I only got 12 cleans @ 175. What the heck. Usually 175 is not heavy for me at all, I'm not sure what was going on but I definitely should have gotten more than 12 cleans in 3 minutes. My muscle were never fatigued but I was breathing really had on this just like I was last week. 

The 5 sets at increasing effort went well, although I'm not sure if my fifth time should be a lot faster than my first time? There's only a :27 difference between the first set and last set so I'm not sure if maybe I went either too fast on the first set or didn't pick up the pace enough on the last set. Double unders were all unbroken. 

Airdyne was good, breathing on this is definitely improving.