6/30/2015

AM
10 sets:
:30 airdyne @600cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600cal/hr
:30 airdyne @50%

PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 5x1 @85% of A, rest as needed
C. Behind the neck shoulder press, 3x4-6, 31x1; 2:00 rest
+
6:00 @90% of [5 power cleans @145 + 10 ring push ups]
3:00 rest
6:00 @90% of [15 kettlebell swings @53 + 15 burpees]

AM
skipped due to lack of sleep, will make up on Thursday

PM
A. 205 (ties C&J PR) (210 F)
B. complete @175
C. 70-75-80(4)
+
complete
+
complete


I only got three hours of sleep the night before, so I skipped my AM session so I could sleep between coaching classes. I've been having trouble falling asleep lately, not sure what's going on. I will make this up on Thursday. 

I honestly thought the PM session was going to be total shit due to how tired I was but it ended up being pretty good. I wish I would have used a better bar for the power clean and split jerk, the bar I was using had zero spin so I felt like I was cleaning on a delay. I ended up hitting 205 for the clean and jerk which ties my current C&J PR. I definitely wasn't punching under the bar very low on the jerks. I think the last time I did any heavy jerks was during 15.1. Stephen told me to go for 210 but I failed the clean twice. Meh. Not today. 

Power cleans at 175 were easy. 

I actually enjoy behind the neck press, is that weird? WHATEVS. I can tell it's really helping me. These felt a lot better than last week, I was able to hit 75 for six reps pretty easily but only got 80 for four reps. It's always the one second pause behind the neck that gets me. 

The power clean/ring push up piece was very enjoyable. Cleans were all singles but basically zero rest between reps. I thought my transitions between the bar and rings were all pretty good. Ring push ups got tough near the end.

The KB/burpee piece.....eeeeeesh. I was moving way too slow on this, my legs felt like jelly. KB swings were unbroken the first round but then 10/5 the rest of the time. Burpees were WAY too slow and I was taking too much rest between everything. Boooooo.