Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
- Worked to 245#. Felt OK/
B. Clean and Jerk, 75%, 1 rep x 3 sets, 80%, 1 rep x 3 sets, 85%, 1 rep x 2 sets.
- Last 2 sets were 235 and 245. 245 didn't feel bad at all.
C. Power Snatch on the minute, every minute @ 135/95, 4 reps on the minute, every minute x 6 minutes.
- This was tough but doable. Felt my form break down a bit on the last few reps of the last few rounds.
D. 3 Sets of the following @ 95% effort:
12 Clean and Jerks @ 115 lbs/75 lbs
12 Airdyne Calories
Rest 7 minutes between sets
- Did OK with these. Went unbroken without a problem but just wasn't that fast on the eccentric part of each rep. Kevin smoked me and he was going straight from overhead to the ground w/o touching the bar to his body. Was concerned about screwing my back so I tried to maintain a steady pace with a slower cycle time. Could have gone harder on the Airdyne. I have a tendency to puss out on A/D sprints.
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