June 30, 2015

Ok, so it's a heat wave:) I was DEF feeling 2nd day soreness in the hammies today from Sunday's DL fest. Because I took Sat as rest day, the days were back to back - not as programmed. I think this had impact on my PChain today for sure. Was motivated though, and felt great about clean clusters.

Warmup - lots of mobility + 10 Min airdyne

Warmup Sets - Cleans @ #85/105/125/135/145

A. Squat Clean Clusters; 1.1.1.1x 5 sets; rest 20; rest 3min

• Set 1: #145 - https://youtu.be/vneW952j71A
• Set 2: #155 - https://youtu.be/sNR3N52i2Uw
• Set 3: #160 - https://youtu.be/5FDNlnll_8g
• Set 4: #175 - https://youtu.be/zLEfM7EqwRM
• Set 5: #180 - https://youtu.be/0k8m0dCWOy0

B. Back Squat; 5,5,3,3; rest 

• OMG my CNS was FRIED HERE
• Had to un rack and warm up my brain again B.S x 3 Reps @ #85/105/115/125/135/145/155
• SET 1: 6 x 165: 
• SET 2: 6 x 175
• SET 3: 3 x 195
• SET 4: 3 x 205 - NOT - failed on 1

C. Db Death March; 10steps/leg x 4 sets; rest 90 sec

• All sets #25lbs each hand (20 steps each set)

+
5 sets:
Sled Push 20 sec @ 100% effort (low push, if possible) 
active recovery 3 min between sets 

• All sets SLED + #90
• "active recovery" this week was NOT jogging - it was foam rolling - i just couldn't - my back was SO tight

+
3 sets:
Row Sprint 20 Sec @ 100% effort (record fastest pace per 500m)
Rest 3min between sets


SET 1:

SET 2: 

SET 3: