A – Power clean triples x 5 sets, no longer than 8 sec rest between reps, 3 min bt sets.235-245-250-255-260
Wanted to do an extra set to see if I could get 265 for a triple (got the first rep easy, which is still to this day the heaviest single) and when I went to reset I just wasn’t committed, too much rest b/t the 5th set and saying fucking go for it.
B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets of 4, rest 3 min
225 – 235 x 4
C – Split jerk recovery with yoke x 1.1.1, rest 5 sec/2 min x 6 sets
+80 x 3, +100 x 3
First few reps at 100+ were shady but actually randomly video’d, and it happened to show that my knee was too far forward when I normally Jerk with a much more vertical shin.
Had to do all the rest at home. Instead of bike had some stuff to do outside around the house that was definitely zone 1 labor.
D1 – Side lying banded clamshells x 8/side
D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)
D3 – Banded psoas march x 4/side (maintain active hollow)
rest as needed x 4 sets
E – 10 min easy bike @ 100-150 watts
+
8 min breathing work from straddle seated position against wall @ 3162 tempo
This was nice, why is there always more of an emphasis on the exhale in many of these breathing practices? I know exhaling gets rid of CO2 but is it a CNS stimulation?