Cycle 2 W3D3+4

Thursday:

10 Minute Z1 of choice

5 Minutes mobility/flow  x 3 sets

I went a little over on the "Z1" with a 25 mile road bike ride up a local canyon. I just felt like I needed a bit more activity to hopefully tire me out so I would actually sleep on the plane. Kept the pace slow and steady, and did 40 min ROMWOD plus other mobility before flying.

Friday: CP battery + structural + ANaP

A. Clean; 7 Singles @ 155lbs; rest as needed

Done @ CF Solace in NYC directly off a red eye flight. Hips and legs were definitely tight, even after a long warmup, and I had no gear (lifters, sleeves, or belt) due to flying with minimal luggage. Managed 2 reps @ 155 but they were ugly and hard so I backed off to 150 for the rest. Aside from the effects of the travel (and being gearless, which is a big deal for me), things felt ok.

B. Clean Pulls; 3 reps @ same weight as last week; rest 2:30 x 5 sets

Done @ 190, again legs were a bit tight but not too bad. 

C. Row Conditioning

4x[0:15 ALL OUT/2:45 rest]

A little off pace from last time, but given the conditions (including working out in a basement in NYC with high humidity), I'll take it. Pace per 500m were: 1:38.0/1:36.6/1:36.0/1:35.3

D. 50m Sled Sprint/push

5 Power Clean Singles @ same weight as last week

50m Sled Sprint/Push

10 Deadlifts @ whatever weight used for power clean singles 

Rest 3-4 minutes x 4 sets

Total sled weight = 125. Bar = 140. Time results = 2:33/2:38/2:25/2:15. Setup wasn't ideal - not long enough for 50m straight so I had to turn the sled each time, although the turf surface was ok. Also had longer transition time getting between sled and bar due to the setup of the gym. Hard, I was def feeling the travel and humidity, but solid.

OVERALL: This was one of those days where getting all of the work done was a win in itself, regardless of results, but I still feel pretty good with how things went. And very happy that both hips were no more tired or achy than would be expected after a longish flight. Ready to get back at it on Mon after a couple of days of mostly rest and too much (very good!) food.