2/21 (compete partial overlap)
A. Clean/Jerk: Build to a tough single
260 – this clean felt way better than the lift before, just feel like position isn’t as strong off the ground, but clean could’ve hit a little heavier, but jerk, footwork wasn’t clean and crisp, load didn’t feel too too heavy overhead
B. OHS: Work to a heavy 10 reps from the floor in 2 sets – Set 1 – 6 reps only; set 2 – tough 10 reps
205 for 10 – i went for it and this felt somewhat redeeminging after only hitting the 260
CrossFit:
2 Rounds for Time:
8 bar Muscle Ups
36 Wall Balls @ 20lbs
72 Double Unders
rest 7min
2 Rounds for Time:
14 toes to bar
18 DB Hang Power Clean and Jerk (9/arm) @ 50lbs
50′ SA DB OHWL # 50/35lbs (must switch arms at 25′ mark)
6:07 & 4:34 – bmu unbroken, I kept going back and forth on how to break it up but I just tried to stay relax and trust technique. Wall ball ub first round and 2nd round just didn’t have that umph….dubz UB – hang pcj felt tough and grindy the last few reps on the left arm and good on the right. Lunges – i normally hit 25ft in 8 steps but i didn’t want to overextend and the result was pain free but it was 9 steps. Wasn’t consistent with stepping though, had to step together from time to time so coordination felt a little off here. I don’t feel completely ready for the open, the ability to really flip the switch and suffer, strength in conditioning feels a little down at the moment but the good thing is, we have plenty of time to train and prepare for the AGOQ. and the past couple of weeks intensity has felt ramped up and i know I will catch up to the intensity and volume so I’m not worried. Plenty of time to get all the work in.
2/22/2022
Bike 5 min nasal breathing warmup
done
+
Bike 90 sec progressive intensity, faster every 30 sec
rest 3 min x 3 sets
Done – last 30sec was in the 1500’s
+
Bike erg 20 min for cals
372 – I forgot to look at the breakdown paces on the machine – we’ll see if i can do it and update it…….goal starting out was to hold 1100 for as long as possible and at about 8 minutes in, it became a put up or shut up moment that I could’ve given in to dropping into the 1000’s or keep fighting. Definitely dropped from time to time but I never stayed in the 1000’s for longer than 12-15 seconds, and the last 4 minutes was in the 1100-1200 range with a strong kick for the last minute. This was actually really fun believe it or not, the challenge of staying focused on a monotonous task and playing with different breathing strategies.
+
Easy walk outside 15-20 min cooldown
done