1/3/15

I was a little tired when I woke up this morning, but ended up having a super solid workout. I felt great on everything.

A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.

-:15, :14, :14, :16, :23 ... slowed a little at 225# ... but all sets unbroken. 8 reps TnG PR power clean. Everything else felt extremely light and fast.

B.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups

-2:44, 2:50, 2:55, 3:02, 3:05 ... very consistent here. C2B pull-ups were rough, but really pushed it and got all the sets unbroken. Happy with my effort / progress here.

C.
Overhead DB Tricep Extensions - 15,10,8,8,8

-45#, 70#, 85# x 3 sets

-Went on to do: Tricep Extensions, Close Grip Push-ups, Band pull-down work, Bench Dips ... just a bunch of old school tricep stuff, was really fun and got a huge pump. Took about 30 minutes total, don't really remember the reps, most of the sets were just max effort with 1-2 minutes rest between.