6/6/2012 Training

part 1
A1- Power Clean x3, 15s rest; 5 sets 245tng, 255tng, 260tng, 265, 270(2)
A2- 36" BJ x5, 5 sets, 3min rest All unbroken and in 14-15 seconds
B- Clean grip high pulls- 115% 3 x3 305 for all 3
C- DL- 60% 1RM, x3 EMOM x12 Complete at 295
+
5 rounds
20 GHD SU
20 Back extensions
8:44

part 2
5 min airdyne 70%  80 Calories
+
10 rounds:
45s airdyne 80%  90ish cals overall
30s thrusters 95lb 7-8 reps each set
15s DL 185lb 5-6 reps each set
45s row 80% 1769m overall
+
5 min row 70%  1270m

Part 1 Notes:  Was happy to TNG 3 at 260, after that I had to drop and reset.  270 x 3 tng is lifetime PR so happy to come so close while being down in weight and still only 6 days post cleanse.  Box jumps were easy.  Clean pulls felt way heavier than expected but thats ok.  GHD metcon was not as bad as expected, did the first 2 rounds unbroken in 3:00 then fell off a bit but never more than 3 sets for the Sit Ups which I'm happy with.

Part 2 Notes:  Just tried to keep a consistent pace on everything.  Felt like I did a good job, I know that the reps on thrusters/DL are low but it was a running clock and with the transition time there wasn't much left.  Much Harder than initially expected...legs are smashed.  Tomorrows 1.25 Squats will be interesting.