Thursday:
10 Minute Z1 of choice
5 Minutes mobility/flow x 3 sets
Probably a bit more than what I should have done, but I took my road bike out for a spin - it was a beautiful morning, hadn't gotten hot yet and I had a free morning from work. Kept the pace comfortable, was out for about an hour. Tons of mobility at home (foam rolling, distractions, lax ball) along with ROMWOD.
Probably a bit more than what I should have done, but I took my road bike out for a spin - it was a beautiful morning, hadn't gotten hot yet and I had a free morning from work. Kept the pace comfortable, was out for about an hour. Tons of mobility at home (foam rolling, distractions, lax ball) along with ROMWOD.
Friday: CP battery + structural + ANaP
A. Clean; 5 Singles @ 155-160lbs; rest as needed
Did 1 rep at 155 to see how it would feel, then did 5 @ 160. I did a ton of glute activation stuff with the band, including air squats, BB only front squats, side-to-side walking, etc. Really tried to focus on driving knees out and activating glutes. Looking at the videos, I still need to do better about getting that right from the start, in my setup position - knees are still too straight forward in setup and first pull, I think. But considering 160 is 94%, and I only took about 90 seconds rest between reps, I feel pretty good with how this went. Videos of 155, 1st rep @ 160, and last rep @ 160: https://www.youtube.com/watch?v=UBNa1kGeXJs, https://www.youtube.com/watch?v=oEWEkvdzox4, https://www.youtube.com/watch?v=EvAIFIOAmOs.
Did 1 rep at 155 to see how it would feel, then did 5 @ 160. I did a ton of glute activation stuff with the band, including air squats, BB only front squats, side-to-side walking, etc. Really tried to focus on driving knees out and activating glutes. Looking at the videos, I still need to do better about getting that right from the start, in my setup position - knees are still too straight forward in setup and first pull, I think. But considering 160 is 94%, and I only took about 90 seconds rest between reps, I feel pretty good with how this went. Videos of 155, 1st rep @ 160, and last rep @ 160: https://www.youtube.com/watch?v=UBNa1kGeXJs, https://www.youtube.com/watch?v=oEWEkvdzox4, https://www.youtube.com/watch?v=EvAIFIOAmOs.
B. Clean Pulls; 3 reps @ same weight as last week; rest 2:30 x 3 sets
Done as usual @ 190. I did focus on knee position during setup and first pull on these, and that felt good.
Done as usual @ 190. I did focus on knee position during setup and first pull on these, and that felt good.
C. Conditioning: Row
3 x [0:15 ALL OUT, 2:45 rest]
Pace = 1:34.8/134.4/134.0 per 500m.
Pace = 1:34.8/134.4/134.0 per 500m.
D. 2 Rounds for time:
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
Weight = 135. Power cleans felt really solid - form was on point. Doing these at SLC adds a bit of time as I have to run the 50m back to the bar once per round (I don't like being on the street with the sled as there's a bit too much traffic and turning the sled on the narrow sidewalk @ 25m would be too disruptive to the sprint). Anyway....
Time = 2:30, 2:25. Factoring in the 50m run back, def faster than last week and overall felt way stronger.
OVERALL: This was a weird day, because I was actually expecting to suck or even have to quit. Was feeling super run down today, and have been dealing with a headache (mostly mild/background but with pulses of severe pain) since yesterday. But while the headache never really went away, I was able to get through this better than I expected. I think there was some progress with the cleans.
Weight = 135. Power cleans felt really solid - form was on point. Doing these at SLC adds a bit of time as I have to run the 50m back to the bar once per round (I don't like being on the street with the sled as there's a bit too much traffic and turning the sled on the narrow sidewalk @ 25m would be too disruptive to the sprint). Anyway....
Time = 2:30, 2:25. Factoring in the 50m run back, def faster than last week and overall felt way stronger.
OVERALL: This was a weird day, because I was actually expecting to suck or even have to quit. Was feeling super run down today, and have been dealing with a headache (mostly mild/background but with pulses of severe pain) since yesterday. But while the headache never really went away, I was able to get through this better than I expected. I think there was some progress with the cleans.
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