7/21/2015

AM
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%
+
5 rounds:
:10-:15/side 1-arm passive hang from bar
10m/side 1-arm DB overhead carry-goal is 65
+
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%

PM
A. Power clean & split jerk, build to a 3RM- must be completed within a :30 window
B. Behind the neck shoulder press, 3x4-6, 21x1; 2:00 rest
+
3:00 @90% of [3 power cleans @125 + 3 shoulder to overhead @125 + 9 ring push ups]
3:00 rest
3:00 @90% of [row calories]
3:00 rest
3:00 @90% of [9 deadlifts @175 + 3 wall walks]
3:00 rest
3:00 @90% of row calories
+
800m walk cool down

AM
complete

PM
A. 175
B. 75-80-85(4)
+
complete
+
45 cals
+
complete
+
45 cals
+
complete


AM session went really well, I was surprised how easy it was to snatch the 65 pound DB.

The 3RM clean and jerk was a lot harder than I thought it would be, it was pretty tiring. Is that normal? The first two clean and jerks were relatively easy but the third one was pretty tough, :30 flew by. I actually attempted 175 two times, one the first attempt I hit the first two clean and jerks, then I cleaned it a third time but failed the jerk. What the heck? So I rested about five minutes and tried again, this time hitting it all three times. This was annoying, I feel like I should have done better at this. My split jerks are always hit or miss, every rep feels different. 

Behind the neck shoulder press was hard today. Also, when I started my first set at 75 I noticed the right side was way harder to press up than the left side, my right arm was working a lot harder. After I did all six reps I checked to make sure the bar was even and sure enough, it was not. There was a five pound plate hidden between two ten pound plates on the right side. Idiot. Get it together!

I really enjoyed all the three minute pieces. Surprisingly enough, the first one was my least favorite. I was feeling some discomfort in my left shoulder when I would return the bar to my shoulders during the STO. I thought both of the rows went pretty well, I think 45 is a good number? I was definitely going at 90% on these. I really liked the deadlift/wall walk piece, I haven't done wall walks in a coons age and they were really easy.