AM
Power clean x 2 reps – EMOM x 6 (165-175)
175 Felt much better today
+
Power clean x 1 + hang squat clean x 1 – EMOM x 6 (185-195)
195 Felt really good
+
Squat clean x 1 rep EMOM x 6 (225 for these)
Felt pretty good here
Should’ve hit a rep or 2 between the last emom becuase the first rep felt good but the weight jump kind of surprised me a little.
+
1-arm front rack squats x 8/side @ 53lbs, rest 30 sec bt arms
1-arm rotating ring rows x 8/side, rest 30 sec bt arms x 3 sets
done
+
Band pull apart series
Done
PM
Row ALAP @ 1:43/500m, stop when you have 3 strokes in a row above pace
rest 60 sec and repeat until you accumulate 3000m
15.58.7
Much better pacing and maintaining today. I never left the gym between the two sessions, so i never cooled off, stayed hot and sweaty and sticky, did refuel and some CHO. Other than those other small factors, felt better and had a better approach. Never spilled over, except for the last 600+ meters, I was determined to to finish without having to break, the very last 3 pulls I did not maintain 1:43 and fought for it to get there, but it rolled over on the last pull