AM
Complex run through
(obvious goal for this will be to come up with some rough estimates for attempts, both the loading and timing with small range for each. dont go to full max here, but about 90-93%. secondary goal is to plan out a rough warmup for this to stimulate NS enough without accumulating a ton of volume. something like 3-2-1 in the complex instead of 5-3-1, saving full complex for the floor)
255
(opened at 265 and on the 3rd clean I wasn’t able to get enough leg drive and felt that my feet didn’t move). It took about 50sec to load bar, thats what I anticipated. Executed first lift at 1:30, waited until 3:45 to execute 2nd attempt.
Warm up plan – mostly 1-2 deadlifts as building in load. When I got a little more weight on the bar I would do 2+1+1. Only did one 3+2+1 and that was at 240. Then I did a squat clean & jerk @ 255. My thought was, for the most part (I did kind of prove myself wrong here though) that it will be the jerk part that I need to prep the building loads for, not as much the cleans, but 3 cleans is a big difference. I felt no grip issues so I’m not worried about that, and I didn’t really feel a ton of posterior on either my miss or my make. What I did notice is my breathing and bracing and a little bit of leg fatigue on the make on rep 3 on the clean. The jerk didn’t have great footwork as I got a little worried becuase I knew I was tired on rep 3 so really focused on getting my hips open aggresively, and the bar drove into my throat, so for a brief second I was worried about my air getting cut off.
+
Easy cyclic cooldown and back/hips decompression (glute bridge/reverse planks, scorpion twists from prone and supine, feet elevated belly breathing, etc)
PM
Stairway to heaven in full
(same as AM, get a feel, come to know what pace is appropriate for DP to keep RC sustainable)
2 rounds
At this moment – I will definitely not be able to finish this. I have a low trust factor still on the descent, but I can get access to a thick gymnastics pad to practice bt now and go time. First round wasn’t bad on rope climbs took too long for 3 but I was just trying to learn the workout a little. 6-5-4 on DP, rest wasn’t too long I feel. Quickly went into 1st rc of 2nd round and that’s when my biceps blew up, I was a little scared of failure, then the 2nd rep I got super intimidated. So rested extra because I didn’t want to miss rep 3. Did the set of 12 dp unbroken because I had no other choice. The time under tension for my biceps is whats hurting me. I will take the steps to improve this in the next 2 weeks!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!