Day 21

Mood/Health
Today I felt pretty good. More sleep would have been good, but I would really be thankful to get rid of this chest congestion. It's like a slight nagging cough that starts later in the day.

Programming
AM SESSION
A) 3 mile run @ 85% effort

B) Power Clean
     3-3-3-3-3 Building
     120 Sec rest

C) Back Squat
     1-1-1-1-1-1
     Rest 120-180 sec building to daily 1RM

D) Complete as many reps as possible in 3 min of the following:
     3 DL + 3 Hang Power Cleans + 3 FS + 3 Jerks
     Set 1: 205#
     Set 2: 185#
     Set 3: 155#
     Set 4: 135#
     Resting 3 min between sets

PM SESSION
     AMRAP 7 min:
     10 Unbroken C2B Pull-ups
     5 Thrusters @ 135#

Results/Notes
AM SESSION
A) 6:05/6:10/6:03 - I felt like I started out a little fast but got into the groove around 450m or so and controlled my breathing and foot strike frequency. Same loop as the previous mile so ~60m short on each, I just wanted to have them as a reference. I definitely could have pushed this more, specifically in the last mile.

B) 185/205/225/245/265(Failed 3rd rep) - Elbow got a little tight and the pull got too short for me to bring my arms around comfortably. I brought my grip in a little and it made me a bit lower on the pulls.

C) 275/315/335/355/365/375 - Went ATG on these and it made a significant difference both in my bounce out of the bottom and the total weight I could handle. I feel like I may be a bit stronger in the new ROM now and could possibly hit 405 fresh.

D) 3 / 3+7 / 4+6 / 5+8 - Man was this sneaky. The rd of the first set felt like I was holding my breath the whole time. The jerk was the hardest portion for me as far as my ability to string them together quickly. I would rest in the front rack at the higher weighted sets. The controlled decent also made it a bit spicy. Good overall work here. Would do again.

PM SESSION
6+6 - Went at lunch and worked out at the house. Got through 6 full rounds. The 5th and 6th weren't "unbroken" but I didn't come off the bar. I worked standard gymnastics kip the whole time here. Typically I butterfly until my arms are too tired to keep rhythm, but when I change over the the gymnastics kip I get very winded. I want to work through that in big sets so decided to do them all gymnastics today. I'm pleased with my score, but not satisfied. Thrusters also felt very heavy for the first 2-3 sets.