Had about 6 beers last night for late-birthday celebration ... got to sleep about 7 hours, which was a nice change after the last few days. I woke up feeling very tired, but forced myself into the gym and ended up feeling pretty solid on these intervals.
A.
Every 2 for 30 (15 sets):
300m Row
-First 10 intervals between :60-65 seconds ... tried to hit 1:39/500m pace throughout ... after the 10th interval my pace fell off and I was hitting some around :65-:70 ... overall a good cardio session / a great way to start the day.
B.
100 Unbroken Bicycle Crunches
-Complete
PM Workout (1800)
Had a pretty decent lower body workout today ... the numbers are kind of embarrassing, but at least I got in a solid session. Had a terrible head ache going into this, but as I got through the hang cleans it started to go away ... not sure what the fuck has been going on with my head ... have had the worst headache Ive had in year since the middle of the day yesterday ... hoping it will be better tomorrow.
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s “heavy” Front Squat.
-225#, 255#, 255#, 275#, 295#, 305#
B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Power Clean x 2 Reps
-185#, 185#, 215#, 215#, 235#, 235#, 255# (failed 2nd rep), 255# (dropped between reps) ... didn't feel particularly strong here ... went TnG through 255#, then failed the second TnG rep ... came back and dropped the barbell and reset to get the final two reps.
C.
Back Squat
*Set 1 – 6 reps (225#)
*Set 2 – 4 reps (275#)
*Set 3 – 2 reps (295#)
*Set 4 – 2 reps (315#)
*Set 5 – 1 rep (350#)
*Set 7 - Max Reps (one breath at top) @ 85% (275#) of today's single = 8 reps
*Set 8 - As many reps as set 7 @ 75% (225#) of today's single = 8 reps
Rest as needed between sets
-Complete ... just went off feel for these ... 350# felt very easy, but that was my single for the day, definitely much more there.
D.
Every 5 minutes for 20 minutes (4 sets):
6 Dead-lifts (335/235#)
25 Wall Ball Shots (20/14#)
50 Double unders
-1:48 UB
-1:51 UB
-1:51 UB
-1:57 UB ... decent conditioning, bit of a sprint, but wasn't too taxed by this.
Rest as needed between sets
-Complete ... just went off feel for these ... 350# felt very easy, but that was my single for the day, definitely much more there.
D.
Every 5 minutes for 20 minutes (4 sets):
6 Dead-lifts (335/235#)
25 Wall Ball Shots (20/14#)
50 Double unders
-1:48 UB
-1:51 UB
-1:51 UB
-1:57 UB ... decent conditioning, bit of a sprint, but wasn't too taxed by this.
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