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| My view from the AirDyne |
AM
45 min AD Z1
45 min AD Z1
Done.
PM
hike Z1
PM
hike Z1
Done. 60 minutes.
AM
A. Back squat @10X1; 55% 1rm; 2 reps; 10 sets; rest 40 sec
A. Back squat @10X1; 55% 1rm; 2 reps; 10 sets; rest 40 sec
Done @ 130lbs. Practicing some biofeedback b/w sets to ensure I'm recruiting enough on the speed squats to create a stimulus. Sometimes I'd shorten, but not always.
B. Squat clean thruster - build to a heavy single
B. Squat clean thruster - build to a heavy single
155lbs, 160lbs F. Called it. Feeling really light-headed. Felt like I was about to pass out after the 155lbs. ROM short after 155 & 160.
C. 4 bar muscle-ups EMOM for 10 min
Done. Felt good except for the splitting headache I got as soon as I started these. Was shooting up the right side of my head behind my ear and into my temple. Possibly some SCM tension. Spent recovery time kneeling and holding my head for most of it. Otherwise the MUs themselves felt good and didn't really notice the head until I came off the bar.
PM
A. Snatch pull + power snatch; 1.1x3; rest 2 min
Went to start @ 115 then I missed the first power snatch and then the second. Went down to 105 then 110, then back to 115-missed the power snatch again and then finally hit it. Off on these today.
B. EMOM for 10 min
odd - PP+PJ - building per set
135-145-150-155-160. 5lbs under push-press PR, but definitely the heaviest I've done with an elevated HR with the deadlifts on the evens.
even - deadlift 245#x4 TnG These were solid but felt a little tough.
+
5 rounds for time:
5 pHSPU 6"
FW heavy 40 m
8 power snatch 95#
3 rope climbs
All HSPUs UB. Feeling good here.
FW UB with 95lbs/arm.
Power snatch went
1. 3/2/3
2. 5/3
3. 6/2
4. 5/3
5. 4/3/1
Interesting feeling to go from the grip work on the FW with thicker handles and then felt great to grab onto the women's bar for the snatches.
Grip would get to me a bit on the rope climbs.
Times per round were around 3:00/315, 7ish, 11, 15ish, 18:03 or 18:10 somewhere in there.
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