morning session-
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AD work (on AD6)
5:00 @ z2
194-210 watts
--rest 2:00--
5:00 @ z3
226-250 watts, 87 calories
--rest 1:00--
5:00 @ z2
194-210 watts, 75 calories
--rest 2:00--
5:00 @ z3
226-260 watts, 92 calories
quads felt pretty fatigued this morning. started to get moving and was feeling pretty good. second set of each interval felt much better than the first.
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3x12 glute ham raise, rest :45.
3x8 roll to candlestick, rest :45
completed.
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afternoon session-
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EMOTM power cleans (progressive)
(x15 total minutes)
(reps must be UB)
minutes 1-5: 5 reps
135, 155, 175, 185, 205
minutes 6-10: 3 reps
215, 225, 235, 245, 255
minutes 11-15: 1 rep (every :30= 10 total sets)
265, 265, 275, 275, 285, 285, 295, 295, 305, 305
all the cleans felt good. haven't gone heavy on power cleans, or cleans in general, in quite some time. felt good to go heavy. 305 is a 5# PR on power cleans, and was able to hit it twice after numerous other sets and reps. feel good about it.
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4 rounds
50 double unders
15 burpees
200m run
9:18- everything was UB here at a consistent pace. run was down the alley 100m and back. working conditioning pieces like this will be a big help for me in the future.
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10:00 row @ z1
2352m (2:07.50/500m pace)- nice and easy here. flushing the legs out and cooling down.
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