I slept like 9.5 or 10 hours last night, it was great! Felt pretty good today, minus my right hip. I’ll work on it today and see how it feels going forward. By the way, you write this as AM Rest and PM work, but I can’t do this in the PM because I coach from 3:30 to 8:30 pm. Just wanted to let you know that I am usually doing these Tuesday sessions in the morning.
PM **you can begin to split this session AM/PM if needed**
A. Power Clean & Hang Power Clean – mechanics/tech work 20min
Nothing to report here, just got a ton of reps in. The more time I spend working on this clean technique the more comfortable I become. I am very comfortable at this point with my snatch technique and the clean is getting better and better.
B. Hang Power Clean – 30 reps for time @ 225#
This was pretty good, I was shooting for sub-5 and I made it with 10 sets of 3. I thought about going bigger sets, but was worried about not being able to hang on. I kind of thought of this like DT where I needed to slow myself early to ensure I didn’t completely blow it before the end. Time was 4:56. Video below.
1k Row @ 1:54 pace
36 Airsquats w/ 20# vest (transition as quickly into & out of vest as possible)
8 BBJ @ 24″
These were pretty good, my right hip has been bothering me since the long row yesterday and it didn’t feel great during any of these rows. I’ll keep working on it and I am going to go see the Chiro for some ART on Friday. I made all the rows at 1:54.0 and went quick on the BBJs, air squats were just steadily paced, my hip didn’t like these either. Times were 5:09-5:24-5:18.
1k Row @ 1:54 pace
18 Overhead Squats @ 95#
50 UB DU
No trouble here, just the hip and a little worn down after everything else I already did. I are all the rows at 1:54.0 and did the rest unbroken. My forearms were pretty tired when I was on the DUs, if it was 75 or 100 I might not have been able to go UB. Times were 5:17-5:26-5:25.