10am bro session with Kevin and Matt. I got a little more sleep last night, so feeling good.
3:00 Air Dyne
Power Clean warm-up
- 2 x 2 x 135#
- 2 x 155#
- 2 x 175#
- 2 x 205#
- 225# Clean
We did a Conga line, but waiting to start the next round on the minute. I did all squat cleans until the last one where I did a power clean. Had one miss around 3 or 4 when the bar was way too far forward, but picked the bar right back up and got it. Tried to remember to keep over the bar in my setup.
- 5 x 135#
- 5 x 225#
- 2 x 255#
- 2 x 285#
- 1 x 305#
- 1 x 325#
- 1 x 340# (PR)
The set of 135# never felt so easy and smooth. Cleans were an awesome warm-up. PR is up 5# from the last one a month ago.
10 Rounds each, alternating people through
- 3 Deadlifts (175#)
- 2 Hang Power Cleans (175#)
- 1 Push Jerk (175#)
Kevin stopped after 5 rounds so then it was just Matt and I going back and forth the 2nd half. Cleans got tough at the end.
- 50′ High Prowler Sprint (70# sled + 90#)
- 50′ Low Prowler Sprint (70# sled + 90#)
- Rest while partner goes
Matt and I did this and I have a little “Fran lung” from it. The last two rounds were pretty horrible.
Did a slow 10:00 on the Air Dyne to flush everything out and cool down.