Noon Started A & B at noon & then my assessment showed early. Part C happened around 2p and then went to a track on the way home for D. Long day.
A. hang power clean - 3 x 3 @ 80%; rest 2 min 103,113, 123lbs. Didn't have a whole lot of "pop" after yesterday, these were solid lifts.
B. split jerk - work on speed under bar, not load for 7-10 min 83/103/113/123/123/133. Felt solid.
C. muscle ups - 1-2-1-2-1-2-1-2-1-2 for time unbroken Only able to get 2 sets of 2 UB on rnd 2 and rnd 4. Took me 14:20 to complete 15 reps with 10+ misses in there. Perhaps I should start randomly doing these throughout the week to grease the groove a bit...3-5/day or so? That's what I've done in the past when I've gotten rusty and had good success. Also, struggling to hit a solid turn out in the bottom. I just generally feel weak in that position.
D. Run 400 m @ 95% effort; rest 4 min x 3
3:15 by the time we left the gym. Tired and a bit unmotivated to say the least. There was lots of excitement at the gym all morning and I think my adrenaline was quite tapped. Quick warm up and went into it:
39s/1:18
37s/1:14
37s/1:15
I was concerned I wouldn't be able to break 80s the way I felt so I'll take it. Turnover feels rusty.
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