9.7.19

Energy: 7

Soreness: 3 – lats/shoulders

Sleep: 7hr 30min + Sleep Quality: 5

Motivation: 6

Training Quality: 6

10-15 min mixed aerobic warm-up
+
TTT Throwdown
*10am briefing

Every 3min until failure: 0:00-3:00min: 2rds 6 sq clean

Continues through to 15min – Add 1 Squat clean and 3 CTB each interval

95# Rx/75# Scaled + Jumping CTB pull-ups

Made it completely through first 2 intervals, did not finish in 3rd interval (completed 4 jumping CTB into second round). The jumping CTB were hard. I went way too hard/fast on clean in the first round and it gassed me for the rest of the workout I was breathing super heavy and in hindsight wish I had gone a little slower, and had a little less time to recover between I think would have been better. Cleans got challenging in 2nd rounds of 2nd and 3rd interval, I really had to focus on the pull.
+
4 rounds @ sustainable effort:
3 min row
3 min C2bike
1 min rest

^Felt good, kept row above 900pace and C2 right around 1000pace.
+
TTT Intrinsic Foot Strength – 2 cycle through all drills (10 reps ea.)
*https://www.youtube.com/watch?v=EmwsfwMkK6A