Lifting skill, cardiac intervals
A – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 5
B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 5
C – Below knee hang squat snatch x 1, new rep every 90 sec x 5 (build in load from A-C, starting A slightly heavier than last week)
I went heavier failed at 235 I believe it was
D – Squat clean – 1 rep every 20 sec x 7, rest 3 min x 3 sets (same working loads as last week, slightly more volume)
This destroys my leg fatigue I ended at 255. And I could barely come out of the catch. But I just kept
E – Jerk dip x 3/Split jerk x 1 with 5 sec hold in catch, new rep every 90 sec x 6
Worked up to 245. I don’t have jerk blocks yet. So I’ve been trying to catch and get better at catching.
F1 – Piked position parallette HSPU x 3-4, rest 30 sec
F2 – Kipping HSPU x 4.4.4, rest 15 sec bt 4’s, 90 sec after third cluster x 5 sets
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Cardiac intervals
4 sets, rest walk 4-6 min to recovery bt sets
Bike 2 min progressive intensity (start at 200 watts, end above 400), rest 30 sec then into following pieces at 90-93% effort
Set 1: 20 row cals @ 1400 cal/hr, 15 toes to bar, 15 russian swings @ 70lbs, 15 thrusters @ 75lbs
Set 2: 15 toes to bar, 15 russian swings, 15 thrusters, 20 row cals
Set 3: 15 russian swings, 15 thrusters, 20 row cals, 15 toes to bar
Set 4: 15 thrusters, 20 row cals, 15 toes to bar, 15 russian swings
2:58 was my first round then 2:38/2:42/2:48
My TTB I can’t string 15 unbroken first two yes(depends on pairing movements) on every set. Should I not worry about time on these and worry about doing all unbroken?
TFlapTTT 