Monday- CP work + CP Tester + Row Intervals
A. Over Head Squat, 3 x 5.5.5, rest 15 sec + 2 min
225 for 3 clusters.
235 for 3 clusters.
245. Got first 2 sets of 5. Failed 1st rep of last cluster. 😠
Did all in nanos.
B. Power Clean to Push Jerk, no pause- 5RM **call it after FIRST miss
Stopped at 225. No misses, but form was getting sloppy.
Happy with the progress. Positioning is 100% better.
+
5 rounds for time:
5 Clean & Jerks, 225#
20 CTB Pull Ups
13:44
+
rest 2 min
Row 1000m @ 30 min TT pace
3:48.6 (1:54.3 avg/500m)
rest 2 min
Row 1000m @ 30 min TT pace
3:45.8 (1:52.9 avg/500m)
+
Air Bike- 10 min- build from Z1→ Z2 off feel
140 cal. 321 avg watts. 62 avg rpm.
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