Warm Up: 1.5 mile run with Carter. 2 rounds of: 25 double unders, 5 front squats (65lbs, toes straight). 2 rounds of: 25 double unders, 5 overhead squats (65lbs, toes straight). 2 rounds of: 25 double unders, 5 back squats ( 65lbs, toes straight). 2 rounds of: 25 double unders, 5 full squat cleans (65lbs). 3 rounds of: 5 air squats, 5 push ups, 5 back extentions, 5 wall balls.
Total Double Unders for warm up: 200 Total Squat Variations: 40 @ 65lbs
Strength: Clean.
Find 1rm
65x3, 75x3, 85x2, 100x2, 115x1, 125x1, 135x1, 145x1, 150x0 (failed 3 times), 150x1 (PR!! +20lbs)
I guess the long warm up is what I needed to get a fricking huge PR today! My last PR was 130, so I totally killed it today and was very happy. I did fail 3 times on 150 before I got it! And it didnt even feel too bad! It really does go to show that once you get better at the technique you can do so much more weight. Thanks, Brad, for teaching me all I know =)
Conditioning: As many rounds as possible in
7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no
thrusters however)
9 rds + 4 rx'd
Really good workout. My legs were killing me from all the squats I did today, so I took more time resting on those than I really wanted to. I liked this workout because it was short and had all strength involved. Its amazing how strength workout like this can feel like a cardio workout after just a minute!
Extra: 2.5 mile walk with Carter at lagoon valley
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