Turkey Day! Day 8 - CL grip DL - Ecc DL+Cl, Split Press + FS, Row Intervals -

Day 8

AM

A.    Clean-grip Deadlift (3010)        5x 4-6 (heavy) no weight transfer in foot during first pull, therefore the pull resemble a deadlift, but the angles (i.e. knees out, but low, chest tall) are that of the snatch 115,125,135,145,155 - felt like I was hitting the angles

B.    EMOM 12 MIN

Eccentric Deadlift + Clean (31X1)    x1 @70% 1 RM Clean emphasize Position 1 before beginning the eccentric hinge**INCLUDE VIDEO

110# -I think these went pretty well

C1.    Split Press (2011)            4x 6-8 (Alternating Legs) add load as able, and as long as the back knee isn’t extending as you press

55, 60 all x8 - challenging but good

C2.    Front Squat                4x8 (deload squat) focus on speed 95#

+   

4 Rounds

Row                     250 meters

Rest                    3 minutes (Goal: progressively faster each round 80%, 85%, 90%, 95%)

1:09 time/2:06 Pace/28s/m - damper 5

1:06/2:07/25

1:01/2:00/29

59.2/1:58/31 

    -then

    2 Rounds

    Row                    500 meters

    Rest                     3 minutes (85% first round, 90% second round)

           2:06/2:06/27

           2:05/2:02/28

Both this week and last week after day 3 on, I am really sleepy and tired in the afternoon. Perhaps it is cumulative from 3 days on or it could be the eccentric work in A and B that is fatigues CNS? Either way it is a good tired!

Ate a lot of food today - had 2 Thanksgiving dinners and dessert!!