2/14/19

This morning was a great workout. My power cleans didn't feel great... did a shit-ton of them yesterday, so not sure why the program called for more of them? But got through them as best I could. Everything else felt solid and I had the time to add in some fun pump stuff afterward. Overall had a great workout, especially given this is my third day on. Rest day tomorrow and hopefully can get in a good workout or two this weekend.

A.
Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65% (205#)
On the 1: 2 Power Cleans @ 70% (225#)
On the 2: 1 Power Cleans @ 75% (245#)
On the 3: Rest
On the 4: 3 Power Cleans @ 70% (225#)
On the 5: 2 Power Cleans @ 75% (245#)
On the 6: 1 Power Cleans @ 80% (265#)
On the 7: Rest
On the 8, 9 and 10: 1 Power Clean (Building in Weight)

-Singles on the last 3 minutes went: 275#, 280#, 285# ... all others were easily TnG. 285# for on the minute is pretty good for me, was hoping to get 300#+ but had to call it at 285#.

B.
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

-4 Rounds + 60 Double-Unders ... unbroken on Push-Jerks ... missed a couple DU, but overall felt consistent and good on this.

C.
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press (2 x 50# DB)
15 Weighted AbMat Sit-ups (45# Plate)

-Complete ... deadlifts went 335# x 5, 385# x 4, 425# x 3, 455# x 2, 480# x 1 ... felt very strong here.

D.
3 Sets of:
10 Strict Stationary Dips
10 DB Hammer Curls (2 x 50# DB)
Rest :60

-Complete

E.
3 Sets of:
10 Overhead Tricep Extensions (70# DB)
20 Unsupported Bent Over DB Row (70# DB - 10 each arm)
Rest :60

-Complete