Deadlift
Work up to a 6 Rep Max for the day.
6x235, 6x265, 6x285, 6x305, 6x315
Assistance
4 Rounds as fast as possible while still maintaining good form:
4 Power Cleans, 135 lbs
8 Snatch Pulls, 135 lbs
10 Knees to Elbows
Then, one set of 95 lb Clean & Jerks for max reps: 12
Time: 26:24
Conditioning: Metcon
Thursday 160407
3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
5 Man Makers, 30 lb Dumbbells (Subbed for TGUs)
Time: 18:55
Comments: My legs are definitely still hurting from that run on Saturday and my chest has been hurting all day from bench yesterday. Different kind of pain though. I must have tweeked something in my chest wall because every time I take a deep breath it feels like I'm getting stabbed. Not fun. Oh well...
Deadlift: Felt pretty strong on these and honestly could've pushed it a little further, but wanted to stop at 315 because my form was still good.
Assistance: That wasn't a very good pairing. Those are two movements that shouldn't be rushed because your form will fall apart. I had to do the PCs one at a time and reset each time. My form has never been good on those and today was no exception. The Snatch Pulls were a little quicker and better looking, but overall, it was a very slow assistance session. Slow, but difficult.
Metcon: I thought this looked like a decent one. I hadn't made it far into my first set when my left shoulder began feeling very unstable so I switched it up to 5 Man Makers instead of 10 TGU's. Believe me, it was not any less difficult. Maybe a little quicker, but definitely not easier.
OK, that's it for me tonight. Tomorrow is a rest day. Hope you have a good night.