Tuesday 24 June

AM
45:00 AirDyne @ Z1, off every 5:00 for 10 controlled band pull-aparts

PM
A. Squat clean from blocks (mid-thigh), build quickly to a heavy but fast single
B. Back squat, build to a set of 10 (add 5 from last week)
+
6 sets:
500m row
:60 front leaning rest on rings
3:00 rest

AM
complete

PM
A. 190
B. 10 @ 245
+
complete; each row got a little faster
row splits:
2:10.2
2:08.2
2:07.5
2:06.2
2:05.5
2:04.2

Squat cleans continue to feel excellent.  190 matches my squat clean PR from the floor.  Used the biggest block + rubber top - mid thigh, but closer to knee than hip.  Didn't catch 190 in the best position, but I think it was better than the 190 I got from the floor a few months ago... the reps at 175, 180 and 185 were all pretty crisp (and fast!).  

Back squats felt better this week than last week, but that last rep was terrible.  Never felt like I wasn't going to get it up, it was just ugly as shit and I knew it...

Row/FLR was much better than last week.  The last 500m was mental challenge to keep the pace, but aerobically felt really good.  Also, wasn't confident that I could do 0:60 FLR on the rings unbroken, so doing it 6x was surprising!

Shoulder feels great.  Drew gave me even more exercises, and says that I need to stay on top of them moving forward.  Going again Thursday... hopefully, that'll be the end of this.