Daily score 8-9, no soreness and slept 10 hours
AM
8x400m runs@85%; rest 2 min
1:46, 1:45, 1:42, 1:45, 1:47, 1:42, 1:42, 1:43
I think last week was a little over 85% this felt more like the right percentage.
PM
Row sprint 350m @100%rest 5 min activelyx6
60.1 1:25.8
58.6 1:23.7
60.3 1:26.1
61.2 1:27.4
61.5 1:27.8
61.3 1:27.5
These are not fun.
Thursday, December 5, 2013
AM
A. Power clean clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
255, 260, 265, 265, 270x4 reps
Felt OK, didn't feel that poppy in these, although I think that its decent weight for me. just missed the 5th at 270lbs.
B. Deficit deadlift @31x1; 2-3x5; rest 2 min
325x3, 345x3, 365x3, 365x3, 365x3
Felt good on these used a 4" deficit again.
C. TnG power snatch; 3 on the min for 10 min @170#
Done, didn't TnG all of them because thumbs are trashed but did 5 sets, then some doubles and singles mixed in.
PM
A. Squat snatch; 30 singles @70% 1rm; rest 1 min
Done at 185, 1 miss just from lack of focus on rep 29. redid it immediately.
B. Squat clean and jerk; 30 singles @70% 1rm; rest 1 seconds
Done at 215, assuming this was a typo on rest 1 seconds, so I rested 1 minute. no missed jerk is coming around I think.
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