Heavy C&J singles and long intervals

Warmup:

Leg lift circuit, 7 reps

800m run
20 overhead squats, stick
10 flutter kicks, 10 leg levers, 10 situps
20 pushups

65# clean and jerks

Workout:

(1) Clean and jerk, 1-1-1-1-1-1-1

Loads: 95#, 115#, 125#, 135#, 140#, 145#, 155#

(2) Run- big intervals

2 x 1.5 miles, w/ 5 min rest in between

1- 9:43
2- 9:15



Notes:

• first time to do heavy c&j sinlges, and 155# is right at or just above my bodyweight so that is a good benchmark to move forward from. I would like to get my form down and get better at these since i feel they are one of the most functional lifts you can do. Felt pretty strong though.
• The run went well and ended up totalling about 5 miles out and back. Gonna get one more good speed workout in before the trail race saturday.
• tomorrow will be another cf wod. Soreness wise, my hamstrings are still slightly sore from the weekend but nothing else. Should be fine for tomorrow.