Tuesdays double

08:30
part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

For loads:
A. 185, 185, 185
B. 195, 205, 225
C. 95, 105, 135, 145

For times:
D1: 10 minutes
D2: 3 minutes

17:30
part 2:

4 touch and go heavy clean and jerk

10 burpees AFAP

rest 4 min x 8 sets @ 100%

For loads: 135, 155, 185, 155, 155, 155, 155, 155 (8 total sets)

Daily report:

• Body: Sore. A little sick too. Been sneezing all day.
• Sleep: Not very much.
• Nutrition: Good.
• Notes: Fun double today. Late night celebrating valentines day, was a little groggy for the first one. I'm definitely strong enough to scale up the weights, but it felt good to have 6 solid sets. 185 was very difficult on the second workout, so scaled back to 155 for the rest of the 8 sets.
• Cool link of the day: Indian Pole Gymnastics

Jerk, HSPU, KB Snatch

14:00

Warmup (arm swings, jumprope, sampson)

1RM Jerk
185, 225, 245, 255 (F)

50 HSPU for time:
10:57

As many reps as possible in 10 minutes:
Kettlebell Snatch (1.5 pood)
211 reps

Daily report

• Body: Sore.
• Sleep: Okay.
• Nutrition: Pretty poor yesterday, better today.
• Notes: Felt pretty burnt out today. Not a good day at all for a 1RM jerk. 255 should have been a middle set for that, and it didn't go anywhere. Very slow out of the dip/drive.. HSPU were okay, but lacking a bit in ROM. 10:57 would be a good time if they were better reps. For the KB snatch, I was happy with that performance. A goal of mine is to hit 300.

Deadlifts, Jerks, Burpees

4:30 PM

Warmup (3 rounds: 10 pullups, 10 ring dips, 45 pound overhead squats, 30 second Sampson stretch hold)

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

For loads: 275, 295, 315, 315, 335, 335,  345 (f), 335, 315, 315


5 rounds:
185 pound power clean + 3 split jerks
7 burpees w/ jump over bar

For time: 9:47



Daily report

• Body: Right lat/rhomboid/neck really sore. Must have slept on it wrong. Very uncomfortable. Otherwise, DOMS is subsiding in calves and rest of body is ship shape.
• Sleep: Poor. Really, really need to get this under control next semester. 7 hours.
• Nutrition: Good.
• Notes: Should have planned better for deadlifts. Was trying to hit 365, but that was out of reach considering 60 seconds of rest. These added up really quick... 345 seems much heavier after 6 difficult sets and only 5 minutes of rest. Usually for a max double I would rest 3 minutes or between sets. At the very least I learned from it, next time will be smoother. Metcon felt strong, burpees with jump over the bar is a great exercise.
• Cool link of the day: Sahara desert project aims to power half the world by 2050. Holy crap, this is incredible. Check out the video too.