5-minute tempo "Grace" (1 clean & jerk every 10 seconds)
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 200; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
3 rounds of: 5 strict pull-ups + monkey bars & 10 dips + dip walk
Notes: The squatting volume was a little lighter than normal today, so I decided it was a good day to take another stab at the 5-minute tempo "Grace." I did this back in early July and it really rocked me. It was much more moderate this time around and I was able to get some good heart rate data. I hit 178 after the 10th rep and then 182 after the 15th rep. The second half of the workout was steady at 185-187. I felt pretty decent working in this range. I stayed "in it" nicely and just kept hammering away at the reps. I'd prefer to see my heart rate more in the high-170s on a workout like this; however, clean & jerks are just so dynamic that it's hard to keep things under control. Squatting was a bit of a mental break this week because the loads were manageable. Laying a nice foundation of reps to set some massive PRs toward the tail-end of the cycle. Decided to have a little fun with my upper body work tonight on the monkey bars and dip apparatus. The monkey bars were pretty easy, but the dip walks were crazy-hard. It looks silly, but I think it might help with my triceps locking out. Back on the rowing machine tomorrow!
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