500m row
Warmup + jerks
Find 1RM clean and jerk
Loads: 89#, 111#, 121#, 133#, 138#, 143#, 148#, 158# (pr)
Used split jerks
1700 PT
Warmup + situps, partial HSPU
5 rounds, 1 minute rest in between
AMRAP in 3 minutes of:
3 x cleans, 135#
6 x pushups
9 x knees to elbows
Every round I was getting to KTE of the 3rd set
Round 1 - 3 rounds exactly
Round 5 - 2 rounds + 3 cleans, 6 pushups, 5 KTE
A few minutes of plyometrics and stretching to cool down
- Notes: I was pleased with the jerk PR even though it was only by 3#...haven't gone heavy overhead in way too long. Need to definitely work on my leg technique on the jerk. The metcon was good, my cleans felt as good as they have been at that weight.
- Nutrition: Good. Still eating lots of coconut. Been eating a lot in general lately.
- Body: Shoulders/rotator cuffs are pretty sore. Some lingering soreness in my hammies but it has mostly gone away.
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