Cycle 2 W1D5

A. Clean; build to a tough single for the day - maintain mechanics and make sure no pain in shoulder - if mechanics break down or feel any pain shut it down.  Tough single for the day does NOT mean 1RM btw....

I assumed this was a full clean since power was not specified, hope that was right :) It felt good to see how the squat clean felt after a while not doing them.

Warmed up then 1@145-155-165-170-175(f-f). 170 ties my PR. I was very happy with how solid these felt. 165 was tough - having not caught that much weight in the bottom in a while, I don't think I was quite ready for it and got a little loose. But 170 was solid, 175 was close. Good news is my pull felt really strong and technically sound, but I still need to get stronger with the squat. Video of 2nd 175 fail: https://www.youtube.com/watch?v=WuG9svIL104. It didn't occur to me to film it until I'd already hit the other lifts.

B. Clean Pulls: 3x3 reps @ 110% of 'A'

Done @ 190lb, which I'm pretty sure might be the most I've ever done for clean pulls. All sets felt good and strong.

C. Rowing: 3x [0:15 ALL OUT/2:45 rest]

Annoying that the rower won't let you set intervals for less than 20 sec, so I don't have precise results in terms of distance. But average pace was 1:34.2 - 133.8 - 133.2/500m, holding 1:28-1:30 once the computer caught up and displayed the top end pace.

D. Conditoining: 3 sets w/ 3:30 rest

50m Sled Sprint/push ***Subbed 30 sec sprint on TrueForm***

5 Power Clean Singles @ 140lb

50m Sled Sprint/Push ***Subbed 30 sec sprint on TrueForm

10 Deadlifts @ 140lb

So I had to sub for the sled sprints because it was pouring rain - and as this was the first rain we've had in SLC in almost 2 weeks, sidewalks and roads were especially slippery. I did a test just sprinting - no sled - and knew there was no way I would be able to get traction for sled work...I probably would have fallen on my face :) I went with 30 sec sprints on the TrueForm instead (got 110-120m per), figured with the slight incline and the overall way the TF works it would simulate the impact on the posterior chain of the sled. I definitely felt that effect when I hit the power cleans and DL each time.

Time per set = 2:22/2:20/2:18

OVERALL: Solid day. I was bummed not to hit the 175 squat clean but pretty psyched to match my current max having not squat cleaned in a while. Technique felt good in general. No shoulder or hip issues.