Wednesday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean & Jerk Cluster, 1.1.1, build to a tough set- 10 sec b/w reps
B. Clean Pulls @ 100%, 1/20 sec for 5 min, pull as fast as possible and drop from the top.
C. Front Plank Really Heavy- 3 x 60 sec, rest 2 min
+
4 sets @ high effort
30 sec Row
30 sec rest
30 sec Air Dyne
30 sec rest
30 sec Double Unders
30 sec rest

didn't start till after 8:40 tonight... didn't really warm up just started light and worked up.

A) hit sets at 135,165,195, then hit 2 out of 3 at 225... first two felt ok, not very explosive, but not bad... last one felt rushed and i left the bar in front on the clean. i'll blame it on the long day.

B) done at 265# got spicy around the 4th minute, hands on fire!

C) hard to find a way to get the weights on my back. not supposed to have anything touch the vicinity of my lower back because of the burn on it. did all 3 sets at 45# for simplicity sake.

D) that was rough... kept the row under 1:50 all 4 rounds, but the Airdyne is one mean machine. That was the worst part. legs burned a lot. DUs were surprisingly not bad thru 3 rounds then kept getting tangled on the last round.