Day: August 28, 2018

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

• 400m Run
• 5:00 Stretching
• 10 Hang Muscle Clean (45#)
• 10 High Hang Power Clean (45#)
• 10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

• 2x3x95#
• 3×125
• 3×145
• 3×165
• 3×185
• 3×195
• 3×205
• 3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

• 400m Run
• 10 Muscle Cleans (155#)
• 40 Push Ups
• 80 Wall Ball (20#, 10′)
• 40 Push Ups
• 10 Muscle Cleans (155#)
• 400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.