part 1:
Press, quickly build to 1-rep max
+
Split Jerk, find 1-rep max; spend as much time as needed
+
Deadlift - 60% 1RM; 8 sets of 2; 45 sec rest b/t sets
Rest 8+ hours
part 2:
10 rounds:
30 sec - light jog
30 sec - 90% high effort run
30 sec - walk
maintain same high output speed for middle 30 sec
post wod fuel:
part 1 - 40g prot/30g carb
part 2 - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after both post wod fuels
part 1:
press - 195# (previous best - 200)
split jerk - 275# (tied PR)
deadlifts - 265#
press/split jerk - 195/275 = 70%
part 2:
competed all 10 rounds.
built to a quick 1 rep max for the press. 195 felt heavy and I didn't see any need to spend more time recovering to try 200 today. Not getting PRs on the split jerk is really frustrating me a lot, although this 275 felt MUCH stronger than the last time I got 275. It felt so strong in fact, that I decided to try and hit a 10# pr at 285, but I was not quite able to lock out my left arm, and it slowly came crumbling down. I tried 280 several times, but never got it. I would like my split jerk to be around 325 (press/split jerk = 60%). Deadlifts felt strong and quick.
Runs felt pretty solid and was a great session for pose technique work. I learned a lot about being able to breath slowly while I moved my legs fast with this workout, and I think it will help improve my overall running efficiency. Middle 30 seconds all felt pretty much the same, but I do not know for sure if I kept the same pace throughout.
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