I slept almost 10 hours last night, it was awesome. My neck & head kind of hurt after all the slamming into the ground yesterday, but besides that I felt pretty good.
I had a pretty good session, but I couldn’t shake the headache I had and it only got worse every time I gave a solid effort. I think it’s from yesterday, hopefully if I can loosen up my neck today I can get it to go away for tomorrow.
A. Front Squat – 3,3,3,3; rest 3min (build quickly, keep volume of heavy efforts low)
These went well, I did as you asked and went up quickly. 225, 255, 275, and 305. Hitting 305 for a pretty easy triple was nice, because my 3RM is 315. I think next time we test it I can make more. Videos below.
B. Squat Clean – 3 singles on the min for 10min @ 205-225# (battery-type effort, not maxmial)
No issue here, just cruised along. I was actually pretty happy with this effort too, they never took me more than 15 seconds a round. I went 5 rounds at 205 & 5 rounds at 225. Video is below.
15 BBJ @ 24″
10 Thrusters @ 115#
Rest to full recovery
x3 sets (effort by feel)
These sucked, mainly because I immediately got a headache during the first few calories of each row and the my legs felt like they weighed a thousand pounds once I started doing the BBJ’s. My times were 3:13, 3:24 & 3:15. I rowed much slower on the last round, but that allowed me to do the other 2 movements a lot faster. Videos are below.
15min AMRAP @ 75% effort (HR=140-160)
15 KB Swings @ 53#
I skipped this because my headache just kept getting worse.
10min AD/Row @ (HR=120-140)
I did this and hopefully this’ll make my legs & hips feel a little better tomorrow. I’m going to do some mobility for my traps & neck tonight to try and loosen them up.