1/17/12

AM Workout (1030)

I felt really good on the lifting today, but a little spent on the metcon. My knee didn't hurt at all during the ENTIRE day, even when doing air squats in the warm-up. I was really happy about this. I wanted to get some quad activation going on after taking 10 days off of any squatting. I was really careful with it and did some box squats on a 20" box. These felt great, it really got some of my confidence back.

Box Squats (20") - 135 x 10, 135 x 10, 225 x 10, 275 x 5 - Light weight, knee rehab. Glad I was able to do these.

Power Clean + Weighted Ring Dips (1 + max reps) - increasing weight each set. Complete rest between sets.

220 + 12 Ring Dips (25#)
240 + 9 Ring Dips (31#)
251 + 7 Ring Dips (37#)
260 (f) + 5 Ring Dips (43#)
260 (f) + 4 Ring Dips (50#)
260 + 14 Ring Dips (no weight)

251 was my previous power clean max. I missed 260 twice, but then took a good 5 minutes rest sitting down and went back to the bar and nailed it. I was really hungry for a PR. Especially since I've been cutting back my calories I wanted to make sure my previous strength training is paying off. The ring dips felt really solid.

Rest 15 minutes then...

For time:

30 Lateral Barbell Burpees
50 Lunge Steps
8 Hang Power Cleans (135#)
12 Toes-to-bar
40 Lunge Steps
8 Hang Power Cleans (135#)
12 Toes-to-bar
30 Lunge Steps
8 Hang Power Cleans (135#)
12 Toes-to-bar
20 Lunge Steps
8 Hang Power Cleans (135#)
12 Toes-to-bar
10 Lunge Steps
8 Hang Power Cleans (135#)
12 Toes-to-bar
30 Lateral Barbell Burpees

13.34. I tore a little bit on my left hand on the toes-to-bar. Because of this I broke up the last set as not to tear more and gripped the bar only with my fingers. The strength session before this actually took a bit out of me. Overall a solid session though.

PM Workout (1630)

100-80-60-40-20 - Double-unders
50-40-30-20-10 - KB Swings (53#)

13.18. This workout was terrible. Truly excruciating on the lungs and forearms. I got this off of Nate Schrader's blog. He did this with a 2 pood KB in a little over 10 minutes. He's a hardcore guy, I can't imagine doing that. The 53 lb swings were awful. I didn't think this workout would take me this long. On the bright side, I did get 100 consecutive double-unders for the first time ever. Overall a solid training session. Excited for a rest day tomorrow.