AM
intent of this session is NOT speed, its mindful breathing and volume work at low intensities. ensure you treat it as such, should be at conversation effort throughout.
Reperfusion session
3 min bike @ 75%
2 min row @ 75%
1 min ski @ 75%
45 sec foam roll per major body part on each side (hamstrings, quads, lats)
x 3-4 sets. HR should stay around 120-130 throughout
This was amazing and I felt so good….and I even foam rolled, i hardly ever foam roll with structure.
PM
Burgener CJ warmup
check
+
A – Clean and jerk doubles @ 75-80%, rest no longer than 20 sec bt reps, to recovery bt sets x 3 sets
230 – 245×2, mindlessly pulled the 2.5’s off and had the 10’s close by, so didn’t mean to jump that but rode with it. Not sure if it’s not used to lifting at home, but everything felt a little bit heavier this evening. Was all clean and high quality but not as crisp and as “easy” as I had wished
B – Push Press – 4 sets of 2 TNG reps, rest 2 min (only last set tough)
165-185-205-225
C – Front squat – 3×3 @ 85-88%, rest 2-3 min
255 – speed was good but just felt grindy, but it didn’t look grindy, that old it felt heavier than it looked deal
D1 – Twisting GHD hip extensions x 5/direction
D2 – GHD situps x 12-15 for quality, rest as needed x 3-4 sets (just touches for the day, adjust volume as you see fit)
Did these 2 in the am just because I was at the gym and was planning on lifting at home in the garage for the pm so just streamlined…..went for 15 ghd and starting to feel confident again in this controlled environment