19th
AM
A. Push Press, build to a tough single
B1. Push Press 3 tough touch n go reps x 5 sets, 10 sec
B2. Muscle-ups, 5 unbroken x 5 sets, 3 min
C. 15,12,9,6,3 for time:
Kipping HSPU
unbroken C2B Chin-ups
A. 205 ? 30 lbs under PR. NO pop today on this.
B1. 155,165,165. cut these short as I was not getting pop and felt like I had no energy.
B2. 5 x 3 sets.
C. 9:40.
PM
3 sets @ 97%:
15 touch n go Power Clean @ 135lb
Row 250m
Rest 5 x work time
1:18, 1:22, 1:36. Forearms blew up on last set. Couldn't hang onto bar or pull on rower.
18th - Post Competition Session
A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80% effort
B. Front Squat @ 20X1, 3-3-3, 3 min - 80% effort
C. OHS @ 55X1, 3-3-3, 3 min - 80% effort
D. Airdyne - 10 sec Sprint ALL OUT x 10 sets, 1:30 min
B. 195, 205, 215
C. 95,95,95. Maybe a bit light.
D. 19,27,27,17,16,23,27,21,21,17. calories with roll-over. the 17 and 16 in the middle were on an old air dyne. The ones in the 20's were on a new airdyne. Huge difference.
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