1/7/2021
AMRAP 4 min @ 12min ‘open’ effort
2 ring MU
6 burpees
12 wallballs
(rest 2 min)
AMRAP 4 min @ 12 min ‘open’ effort
3 bar MU
6 dbl DB power cleans
9 dbl DB front rack squats
(rest 2 min)
AMRAP 2 min @ tough effort
6 bike cals
6 row cals
(rest 6 min x 2 times through)
+ (rest 8-10 min after the 2 sets)
5 clean and jerks, building to around 80-84%, rest as needed
3+6 & 3 —- 3+5 & 3 + 1 — 30 cals & 25 (issues getting the monitor on and tired) – as far as the clean & jerks went, i got a little rushed for time in my day and had to hit some singles @ 205. The first amrap, wall ball and ring are further away then i would like. Broke up wall ball because i knew i could take really quick short breaks there and tried to be quick in transitions elsewhere. Bmu amrap – the db power clean took a lot more out of me then I was ready for. First set did db work unbroken and wasn’t ready for the heart rate spike there. After that i made sure to do a 5 and 1 or a 3 and 3, just making sure I started moving the db quick from transition also breaking the power clean made my squat speed much faster and thought that would be pretty important as well
1/8
tttTD (cleans and jerks, ascending loading)
17/9/6+1clean @ 165 my goal was to go 1 rep every 9 sec and i think around rep 10 or 11 is when that became harder to sustain. 185 didn’t feel too bad weight wise but just wasn’t able to put my foot on the accelerator and go. 205 felt like 255. I was really behind my target goal in the first minute and was happy that I at least got back on track of where i thought i could be 1 minute in. at the end I got one clean in and missed the jerk because i knew I had to rush it.
+
5 sets, not for time
20 rounded back GHD hip extensions
20 sec right side plank (straight arm)
20 GHD situps
20 sec left side plank (straight arm)
Ghd sit ups still a no go. But I at least did some decline bench sit ups. Still a bit of discomfort but not pain like i feel just when attempting to lay back on the ghd