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A. Seated box jump; 2 reps every :90 x 6 - sit at parallel to a high box, land in a 1/4 squat
2x24''; 1x 30''; work height 34''; this height allowed to land in a 1/4 squat, if i went higher i think that i would land lower
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B. 2 tng power clean + 2 push jerk + split jerk; 5 complexes; rest 2:00
20kg x 2 rep x 2set; 40kg x 1; 50kg x 1; 60kg x 1; 70kg x 1; 73kg x 1; 76kg x 1; 78kg x 1; 80kg x 1
Felt very solid! I'm very happy of doing 2 TnG power cleans with 80kg... my brother was with me and said that the 2nd rep of the power clean was a muscle clean :P... In all oly lift exercises i'm feeling the weights lighter from the floor than before.
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C. Alternating top to bottom DB strict press; 6-8/arm x 4; rest 2:00
1 set with 7.5kg x 16rep; 2 sets with 10kg x 16rep; 2 sets with 12.5kg x 16 rep
Slow tempo on eccentric. aprox 45'' to 60'' per set
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10 minute amrap:
5 clean and jerks (60kg)
10 box jumps (24")
30 double unders
Initial plan: 2' per round, so i'd do 5 rounds
Did: 5 rounds + 5C&J + 3 Bx jump
C&J in singles
Bx jumps step downs
30 DU only tripped on last set
The double unders were where my heart rate increased, and when i ended them i'd put some magnesium on my hands and breathe deeply to prepare for the C&J. the C&J were power clean and immediatly the push jerk
Happy for doing a 'Grace' in sub 10' LOLOLOL
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10' row at easy pace
Slept very well (8h)
Mood is ok
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