i would be lying if i said i didn't feel like sleeping in this am! got up anyway and went to the gym..
warm up
rom drills
-just a few minutes opening up the body. little plyo etc..
baseline
3 rounds
20- push ups
5- handstand push ups
20- double unders
push ups were no issue. HSPU's were a little harder than expected. maybe i wasn't warmed up? forst round of double unders sucked. couldn't get a rhythm. again think i wasn't firing on all cylinders yet. got it together by the second and third round.
work capacity
50- pull ups
75- 65# thrusters
run 1 mile
18:00
-wow. much harder than it appeared. pullups were 20/10/5/5/2/2/2/2/2
thrusters 25/10/10/10/5/5/5/5
run 1 mile at 7:30 pace.
brutal! just awful. really gassed.
this was a major smoker.
Strength
Clean and Jerk
10- 95
8-115
6-135
3-155
1-165
-totally smoked at this point. actually felt good to get to the higher weight low reps but i had nothing left in the tank by the time i got to 165. got 1 and was just fried. didn't want to risk missing a rep and dumping a bar in what was becoming a crowded space.
solid work non the less. pretty happy.
plyo
foam roll
-worked out some of the kinks from the weekend etc.
peace!
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