Wednesday, December 18, 2013


A. Power clean – build to a heavy single
130. Uhhhh yeah, not good. Everything felt very heavy today power cleaning. My body kept wanting to squat. Weird.
B. Power clean – build to a heavy set of 5 Tng

120. Felt like I might have been able to eek out 5 more pounds.
C. DB paused BP @1212; 6-8 x 4; rest 2-3 min

30, 35, 40, 40. Tried the 50# dumbell and was able to press it once. We really need a 45, 40 was too easy
Row 500 @90%
Rest walk 3 min
x 10
- consistent pace throughout

1:56, 2:01, 2:06, 2:07, 2:07, 2:07, 2:10, 2:09, 2:09, 2:10. Consistent? I think not. Moral of the story, I went out too hard and need to learn how to pace myself

I then did a kajillion (20ish) muscle ups with some extra dips at the top..and then worked on falling out of them to string them together. Falling part? great. Getting the rhythm to bust out another one? needs work.

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