Started with some cleans and front squats.
Hang Squat Clean and Jerk
-5 x 185
-3 x 205
-1 x 230
Fronts
-3 x 230
-4 x 255
This was a heavier day but the cleans were still sub-max and felt fairly easy actually, the jerk transition continuing to improve. My first rep at 255 on the fronts felt like the bar and then all of the sudden it stoned me. Failed in the bottom of the 5th rep. My strength in the bottom continues to improve but slowly. Man, do I have a ways to go.
Rested exactly 2 minutes and then went after our "Leg Crank" protocol. The "Leg Crank" is 3 rounds, each round performed AFAP, with 1 minute rest between rounds of:
-24 air squats
-24 alternating lunges
-24 jumping alternating lunges
-12 jumping squats
time=12:09, including rests
This wrecked my house. After, I rested exactly 2 minutes again and then went after two 500m rows with 2 minutes rest between efforts.
First 500m time=1:26.5
Second 500m time=1:53
I was destroyed by the end of this one. My posterior from the front squat and leg crank work was devastated and I was pretty pleased to row a sub 1:30 the first effort as my pr is 1:23:6. About 100m into the second effort, my whole posterior lit on fire and I haven't felt paint like that in some time.
After I recovered, I finished with some handstand work.
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