A. Every 30 seconds for 8 min –
power clean x 1/front squat x 1/push jerk x 1 @ 165
felt very clean and crisp here. 165 felt the way it was supposed to feel, light and fast
B. Death by C&J @ 135
must drop each rep from the top
54 total reps.
I felt losing power in my hips for the sto around minute 6 or 7. At this point I naturally defaulted to more of a push press than a jerk. Felt I was receiving the clean more in my toes than my heels and caused me to lose a little hip drive. Hindsight is always 20/20 but wish I would’ve video’d a couple of rounds to evaluate this after. Not sure if this was due to hip power/endurance or what but I’m normally fairly efficient with this at light loads. Used plates that bounced a lot so tried to stop and push them down in the latter rounds and felt that took more energy than I wanted to expend at that moment.
+
C. 6 sets @ tough pace
10 burpee
15 c2b pullup
20 sec AD Hard
rest walk 4-6 min b/t sets to full recovery
rounds 1-5 were all about 1:08 – 6th round was 1:12
held onto 600 watts for the first 4 rounds and then dipped to 500 and then 400 on the last
maintained butterfly chest to bar through first 5 rounds, lost some power and efficiency, however hanging on to them for that many reps was a huge confidence booster for me. I just don’t have that much volume built up in my chest to bars.
Along another line, this really smoked me in the process, is it because my lack of exposure to threshold work? I took the 6 minutes rest, and just mentally willed myself to do the work. I’m sure the stimulus your looking for (lack of the technical term is that suck zone of lactate threshold?) and the effort was there for all of them it was just uncomfortable for me. Just looking for a little insight.