Grace, power cleans

10 January 2012

tuesday:

It was abnormally warm (~55 degrees) so I went on a group bike ride from Long Lake to Watertown. ~30 miles or so on well kept roads. 

yesterday:

A. 1 push press, 2 push jerk, 2 split jerk x 4

B. Clean and Jerk TnG x 10 -- game pace; rest 60 sec

C. FLR (no rings) accumulate 6 minutes

results

a. 185, 205, 205, 205 (kept it light; power clean to rack each set)

b. 135 all sets; unbroken until set 3 rep 7. MENTAL.

c. complete.

today:

A. Power clean; build to tough single

+

5 rds for time

225# deadlift x 12

15 box jumps - 36" - jump up, step down

21 double unders

B. 3 hspu on the minute for 5:00

C. 50 GHD situps

results

a. 185, 205, 225, 245 fail x 3

+

~12 min, unbroken, ~80% intensity, skinning shins on rep 7 of fourth round box jumps. ouch.

b. complete.

c. complete.

Daily report

• Body: Good. Legs still sore from Karen.
• Sleep: Need to work on this. Staying up too late, sleeping too late. Structure of class/school will help here.
• Nutrition: Good. Broke down and had some grain yesterday. I'm past it -- remaining strict as possible.



This halibut was AWESOME. I would have liked to see the recipie for the walnut tapenade.

• Notes: Good sessions. I remember going 245# on power clean for sets of 3 last winter. It felt heavy for a single, today. I am sure it will come back with more sessions like this.
• Link of the day: Excellent training advice. Short and sweet. KISS 2.0 by Stephen Low