Arrived back in Asheville about 10p on the 22nd. I know better than to fly through ATL. There is never any urgency to get us home to AVL. :)
Sleep ~11:30p-8a with first wake up at 5:30a to alarm.
Coached 10:30-11:30. Training immediately after. More general warm-up would have been smart, before picking up the barbell, as I never really felt warm and was definitely stiff.
A. 5 sets – Clean + FS + jerk; rest 2-3 min (build) (35, 85, 105, 115) 125, 135, 140, 145, 150
Squats & jerks felt especially tough. had to focus to make the 150.
B. Segmented clean DL @5131; 3,3,3; rest 3 min (Heavy, pause 1" off floor, knee, mid thigh)
(150), 165, 175, 185. I used straps with this nasty tempo. Focus on keep back on heels and maintain shoulders back & down.
+
12-9-6
Thruster (115#)
Cal Row
5:05
8/4
3/3/3
6
Had a nice surprise this morning when Marcie Wells previously from the WIlmington area walked through the gym doors. She & her partner recently relocated to what was their vacation home in Brevard. She joined me on the thruster row piece today & hopefully we can collaborate a bit in the future. Brevard isn't just around the corner so it all depends on how often she can make the trip into town. Happy to have her! I definitely wouldn't have tried for the last 6 thrusters ub without looking to chase her down. :) Thanks for the push Marcie!
Rest 10-15 min
Rested 15 minutes
3 sets @90%:
400m run
15 HSPU
rest walk 2 min
2. 400m ~1:51 ub hspu in 2:21
3. 400m ~1:47 ub hspu in 2:17
Felt good. ~ 7-10s transition from run to the wall. Coordination got better as the sets went on. Running doesn't feel elegant these days. :)
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