A – Jefferson deadlifts x 3/side, rest 30 sec bt sides x 3 sets, light load, just use to open up hips135
B – Power clean – 1 rep every 20 sec x 20 (build every 5)
205-215-225-235
C1 – Lat flys from pullup bar x 4-5, rest 60 sec
love these now
C2 – Hip CARs from quadruped x 2 rotations/side, rest 60 sec x 3
+
Foot/ankle drills – 1 time through (http://www.coachr.org/the_foot_drills.htm)
felt so awkward with what to do with my hands on some of these as I was focusing so hard on keeping my feet in the right position.
+
4 rounds for time (set up station, practice transitions, work on breathing and control)
9 thrusters
35 DU
Here’s what I learned today. A thorough aerobic warm up is imperative. Squatting efficiency and mobility is a must. Spend some time on rack mobility. Anywhere energy can spill over must be avoided. Elbow felt hot today, but it created no limitations in the 4 rounds. Get appropriate amount of blood flow in the legs for the 90/350 reps, and shoulders as well. Some of the work today felt good for my thoracic mobility
Overhead position felt good, even with the pause for a breath overhead. Not too worried about the pressing and lockout component (4 rounds is a decent enough indicator of seeing into the future for 6 more rounds.) The legs felt a little bit today, but not an ideal warm up for them so that will be a major difference tomorrow. Double unders felt a little more labored than normal, I attribute that as much to warm up, not as much on shoulders.
Side note, I wore some compression pants today, (didn’t have anything else with me) this is the same pair I wore last year during 16.2 that I felt very restricted, so was just wearing them today, and it was a reminder why not to wear them, I almost felt limited and restricted with them.
+ (rest to full recovery)
Row 60 sec progressive intensity, faster every 12 sec, rest walk 2 min x 4 sets
goal was for the 5th interval to be around 1:35/:36 and the last to be round 1:30/:31 and achieved that.