30 minute fasted airdyne
Around 300 cals. Got off and stretched the quads out at 15 minutes.
PM
A. Power clean, build to max. Every 90s increase by 5kg, starting @90kg.
90, 95, 100, 105, 110, 115, 120, 125 PB, 130x
B. Back sqaut; 3-3-3-3; 2-3 minutes rest
130, 140, 145, 150
15-12-9
Power clean @55kg
Burpee
Rest 10 minutes
15-12-9
Power clean @55kg
Burpee
3:28 - Was wanting to go unbroken through the power cleans but they got tougher than expected, hamstrings lit up! First round unbroken then broke the remaining two sets 10-2 and 5-4. Burpees felt slow!
+
3:36 - Broken the cleans in the first round to try and keep the pace up through the full workout. First set 10-5 with a 3-5 second break, 5-2-2 for the second set and 7-2 for the final set. Again the burpees were slow, they seem to take a real hit when preformed during a workout!
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