11/28/11

AM Workout (0730)

Today was a great workout. A little different than what I usually do, but the next couple of weeks are de-loading weeks (at least for weight lifting). I'm moving back a lot on the volume of lifts, especially overhead stuff until my next competition on December 10th. After that I'm starting a new lifting schedule that will take me right up to the 2012 Open.

Close Grip Bench Press - Heavy Single - 216 lb. This felt good. I've never maxed out my close grip bench.

90% for a double - 196
80% for 3 x 3 - 176

Rest 10 minutes then....

'Santora'

Three Rounds for Reps of:

155# Squat Clean, 1 minute
20' Shuttle Run (20' forward + 20' backward = 1 rep), 1 minute
245# Dead-lift, 1 minute
Burpees, 1 minute
155# Jerk, 1 minute
1 minute rest

My score was 166 reps. This is a main site workout from last week. James Hobart's score, a 2 time games competitor (2009, 2010) was 158 reps. I was shooting to beat his score. My reps for each round were 65,51,50. This was a great workout. I'm excited for tomorrow!

PM Workout (1600)

I felt pretty good today. I had the day off work, decided to get in another workout. I didn't want to put any weight overhead, so I chose to do 'Michael.' This is my first two-a-day since I got a little sick, I'm glad it went well.

'Michael'
3 RFT:
800m Run
50 GHD Extensions
50 Sit-ups

19.22. I think this is a decent time considering this is my second workout of the day. I had to break up all the sets of extensions (35/15, 30/20, 30/20). The sit-ups went extremely fast. My running felt decent today, it was nice to run without a vest on. Excited for tomorrow!