06/16/2015

AM
24 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%

PM
A. Power clean, build to a max
B. Behind-the-neck shoulder press, 3x7-10, 31x1; 2:00 rest
+
21-15-9 for time:
Deadlifts, 155
Box jumps, 20
Burpees
+
10:00 airdyne @Z1

AM
subbed in an hour nap between coaching classes due to terrible nights sleep, will make up on Thursday

PM
A. 212 (PR+2)
B. 55-65(9)-65(8)
+
7:43
+
complete


I was up most of the night with a really bad stomach ache so I didn't get much sleep before I had to wake up at 4:30. I took a nap on the couch at the gym during the time I would normally do my Z1 so I will make this up on Thursday, I wanted to make sure I felt good for my PM session. 

I was excited about the power clean PR, it's been awhile since I hit a PR on this. 212 actually wasn't very hard. I went for 215 but totally chickened out. I think I could probably hit it in the next few months. 

The behind the neck press was HARD. Oh my. I was able to get 10 reps at 55 so I went to 65, I thought I was going to hit 10 for sure but on the 9th rep I paused too long behind the neck and lost the momentum to press it up. I was only able to get 8 reps for the third set. This was tough and I'm sure I'll be seeing more of this in the future. 

I thought the deadlift/box jump workout went well, although my burpees definitely could have been faster. I broke up the deadlifts 11/10, 7/4/4, then 9 unbroken. I tried to stay moving on the box jumps and keep my transitions short but I still could have been faster on this.