AM
Power clean x 1/Hang Power clean x 1/Shoulder to overhead x 2/Hang Power clean x 1/Shoulder to overhead x 1 – new complex every 2 min x 6, keep moderate loading
185 x 3, 205 x 3 – 205 might have been on the higher end of moderate, more so in going into the hang power after the 2 shoulder to overhead, it was more finding the comfort in what hang position was best to move the bar efficiently. 185 felt like a sweet spot but more on the easy end so that’s why I wanted to add some loading
+
Front squat – 4,4,3,3,2. build each set, rest 3 min
255-270-280-295-315 – 315 was what felt like a grind, but probably one of those had I videoed would’ve looked much easier than it felt.
+
Every 4 min x 3-4 (only continue to 4th set if moving well and volume will be productive)
2 Rope climbs to 15ft
15 GHD situps
2 Rope climbs to 15ft
15 GHD situps
First 2 rounds were decent, the second set of rope climbs I was forcing the issue a little so started getting a little sloppy. Ascent was fairly decent today but my descent was very inconsistent at times. I was mostly working through the pain as I did not use any anti-inflammatories for the elbows which, that and some other things boosted my confidence a little for the future.
PM
3 rounds for time
21 wallballs (30lbs to 10ft)
14 row cals
7 bar MU
(rest 5 min after finishing)
5 min window to find a tough hang clean double (not maximal, just get a heavy bar in hands after this combo)
7:19 and 255 – metcon, right before I started i thought going unbroken on wall ball each round wasn’t a complete slam dunk if i pushed the pace of everything else, the30 pounder will make you think twice about it. UB first round and row was 1400’s ish, 2nd round wall ball was 14/7 and last round was 7/7/7 and I missed catching number 8 in front so that just made that an easy choice and wanted to push the stroke rate on the last row not just the pace. BMU first and second rounds were 3/2/2 – this break down I thought i could have very short breaks and right back up, first round i could have gone UB pretty easily but wanted to create that sense of urgency. Last round was 5/2 – was going to go for it but on rep 5 i decided to hop down short break and finish. 255 was not maximal but there wouldn’t have been a whole lot more in that short window. I wanted 3 lifts in the 5 minutes and 225 was easy, so went to 245 that wasn’t too bad and then 255 was tough so oh well, i broke the rules a little.