4/18 & 4/19 Training

4/18

Good sleep. ~7.5 hours. 

8:30AM
EMOM for 16 min
odd - 11 row cals  36-34-32-31-30-30-29-30s
even - 25m shuttle run out and back yes ~10s...didn't really get times here. 

PM noonish
A. Squat clean 2,2,2; rest 90 sec 155-165-170lbs.  Tough today. 

B. Front squat @20X1; 3-4x5; rest 3 min

4x155, 160, 165, 170, 175.  These also felt tough but each set got a bit better. 

C. 15 sets of 5 ub CTB chin ups for time

Hands a bit sore, but holding together well. 3:25 overall 

Some clicking in both shoulders.  Not feeling as smooth today.  I've determined my home pull-up bars are some of the slickest out there.  Relative to last week it was tough to hold on.  Good for training. 

4/19

Another 7.5 hours.  Woke up before alarm. ~10-5:45

10 AM
For time:
run 400m
AD 40 cals

Run 1:40 -transition onto AD at 1:52, ~25 cals in first minute and then I kept plugging.  FInished 40 cals in 1:20 for 3:12 overall. Took over 30 minutes for ROM to get back to baseline after this one.  It didn't hurt as bad as I was anticipating, but I dug.  

PM 12:30ish
3 rounds for time:
AD 15 cals
10 clean and jerks 65#

Round 1 AD 45s/1:30 

Round 2 AD 55s/3:03ish

Round 3 AD 55s/4:35 overall 

ROM was back to baseline within 90s of finish.  

 

Rest 30 minutes 

+
3 rounds for time:
300m run
75 double unders

Run Round 1 ~1:12 UB DUs Think the clock said 2:12ish 

Round 2 ~4:40 Tripped at 5 then 70 ub. 

Round 3 finished in 7:03 in from the run @ 6:12. Tripped at 49 on DUs then right into final 26. 

ROM recovered within 60s of finish. 

Fun morning of training.  Feeling good! 

4/20

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