Monday, December 26, 2011

Power clean cluster

Sleep:  10:30-6:30 (woke up once around 3am, slept with Stele for a minute)
Food:  7am coffee with touch of cream, lunch ~noon mixed greens with walnuts, meatballs, salsa, balsamic and EVOO, 3p- small coffee, balance bar around 6p, dinner of mixed kale, meatballs (leftovers from Xmas), guacamole and walnuts, EVOO and balsamic, some berries and half a bowl of chicken soup

Part 1 training at 9am (between coaching 8 and 10am classes at CFA)

part 1:
A. Power Clean Cluster -; rest 90 sec x 3 - 10 sec b/t reps
95, 105, 115 (failed on 3, hit 1,2,4,5,6)

This felt good, however around 115 my power cleans start turning into cleans- also, I did heavy double power cleans on Saturday- my quads were still feeling it

B. Push Press x 1/Split Jerk x 1 - 5 sets, build per set; rest 90 sec
85, 95, 105, 105, 105- stayed at 105 to clean up form

I don't put weight over my head much anymore- this was good for me as in I really need to clean up my jerk technique.

C. KB Snatch - 5 min amrap - 2/1.25 pd - try to get equal reps/hand (45 lbs)
70 @ 30# (35 per arm- started with weaker left side)

This was scary to me so I went light- in reality I could have done 35 and maybe even 45- good to know for next time.

rest as needed
I had to leave and go pick up my baby, so I saved the last part of this wod until ~5:30pm

part 2:
Row 20 sec @ max effort
rest 2:40 x 6
84, 93, 94, 96, 97, 97

(HS walk practice 10 min)

Row 20 sec @ max effort
rest 2:40 x 6

96, 97, 84 (started late), 94, 97, 96

This was miserable- my legs started to feel like bricks quickly!

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