7/7/2015

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

PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 3x1 @90% of A, rest as needed
C. Behind the neck shoulder press, 3x3-4, 31x1; 2:00 rest
+
5:00 @90% of [6 power cleans @125 + 12 ring push ups]
3:00 rest
5:00 @90% of [6 deadlifts @175 + 12 bar-facing burpees]
3:00 rest
5:00 @90% of [90% of airdyne calories]

AM
complete
DB 45-50-55

PM
A. 195 (cleaned 200, failed the jerk)
B. complete @180
C. 80-85-90(3)
+
complete
+
complete
+
complete, 69 cals


Today was so much better than yesterday. I think I timed my carbs a lot better before my workout and I actually had energy today, it was a complete difference from yesterday. 

AM session went really well, passive hangs are getting so much easier. I was also able to go up to the 55 pound DB for the overhead carry. Also, this week I was just snatching the dumbbell up instead of cleaning it and then trying to press it overhead with both hands like I was last week, I don't know why I was doing that. Oh, just a side note- the airdynes at MSC don't have a calorie read out, just a weird speedometer thing. So I was just going the same pace as I did last week. 

I decided to try the clean and jerk with a mens bar today just to see how it would feel. I didn't care for it. The cleans were fine but the jerks felt more difficult with the mens bar. I actually failed a jerk at 195 but I knew I could hit it a second time and I did. I went up to 200 and cleaned it easily, I actually hit myself in the throat. The jerk was way out in front. Fail. I think I'll stick to a womens bar for clean and jerks but still test out the mens bar for snatching. 

Cleans at 180 were super easy, very minimal rest between reps. 

Behind the neck press was good as usual, I'm shocked at how well these are going. 

I really enjoyed all the 5:00 pieces. I switched over to a womens bar for the 125 power cleans and they were extremely light. I also really like ring push ups. 

Deadlifts were easy. I like bar-facing burpees so much better than regular burpees, it's a lot easier to keep a steady rhythm and just stay moving. 

I think 69 calories is a decent number? I was pretty tired at this point. Also, Demetrius has a weird left pedal now and it made it more difficult to stay steady. But I thought I did well on this overall. When I did 10:00 @90% I hit 140 cals so I would say this is about right. This definitely felt like 90%. 

Glad to have a solid training day.