Afternoon Session (3:30pm)
1. tall clean - 4x4 (every 90-seconds) @ 50%
2. cleans (every 90-seconds) -- 55/3, 65/3, 75/3, 80/3, 85/2 (x3 sets)
3. 5 rounds, for time, of:
12 clean grip deadlifts (155)
9 hang power cleans (155)
6 front squats (155)
4. 5 sets of 8 small circles on bar
5. for time:
5-10-15-20-15-10-5 unbroken chest to bar pull ups
6. 5 rounds of:
20 calorie row
60 double unders
15 shoulder to overhead (155)
(rest 1-minute)
Results
1. all sets @ 170
2. 185, 220, 235, 250, 270, 285, 285, 285
3. 6:13
4. done
5. 3:56
6. 2:18, 2:16, 2:14, 2:12, 2:11
Notes
1. weightlifting felt good -- really trying to focus on catching the bar with a better hand position and tighter abs. squeezing tight to keep back from taking too much pressure
2. grippy on parts 3 and 5. those 2 relatively close to one another in time made the ctbpu pretty tough. was pretty happy with the barbell conditioning, just tried to stay pretty consistent.
3. intervals got hard. just tried to concentrate on controlling my breathing and staying relaxed on the rower and double unders. trying to be efficient with each movement individually to make a better whole.
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