Tuesday 21.6: Deads, Cleans, Row

Tuesday. Deads 5x3 @ 170kg. Emom x 10min: 3 power clean @ 80kg. Row, 30sec on, 30sec off, for 10min. Result, 1.700m

Huh, Monday's leg oriented day clearly feels in my body. Legs are sore on the sides as well as quads. At least it feels like I've done something for real. It was time to pull from the ground today and finish the session with a little row action.

Pulls.

• Deadlift 5x3 @ 170kg

It's been some time since completing a bit heavier deadlifts. Okay these were not superheavy but still something you need to play attention to very closely. Took some lighter sets at 130, 150, 160kg before getting up to the working sets.

It felt good to get my hands around the barbell and pull it from the floor. Was able to maintain torso straight in all sets and not compromise form at any stage. Hands also took this pretty well. It's sometimes challenging to get through heavy deads without any rips in palms / fingers.

Oly.

• Every minute on the minute x 10 minutes
• 3 power clean @ 80kg

I put the timer on with a mindset of doing either 2 reps per minute or 1 rep every 30 seconds. Once I took the first lift the bar felt very good so I decided to add it up to 3 reps in one set. Continued this for 10 minutes, and finished the last set for a total of 10 reps. Being able to complete those without any major issues was a good confidence booster.

Conditioning. Result, 1.700m

• 30 seconds on, 30 seconds off, for 10 minutes
• Row

In the end I was running out of time so I created this on the spot. Basically I just unloaded the barbell, put the plates where they need to be and sat on the rower. Pace was about 1:40 per set. More like sub 1:40. Butt cheeks numbed at around 7 minutes.