Tuesday, 5.29.12

Pre-Warm Up: 1 mile jog/walk with Carter

Warm Up: 1100m Row. 2 rounds of: 5 leg swings (each leg), 6 front squats, 6 push ups, 6 pull ups, 6 sit ups. Then did 100 double unders.

Strength: Clean. Find 1rm

35x5, 65x3, 85x3, 100x1, 115x2, 130x1, 145x1, 155x1 (PR!), 160x1 (PR!), 165x1 (PR!)

This is a 15lb PR from when we did cleans a month ago! The 165 was not pretty, in fact I put on knee on the floor and somehow was able to get up after that! I didnt put all my weight on my knee, it just kindof fell down and tapped the floor for a second and then I got back up. But Brad said it counts!

Conditioning: On the minute for 10:00 with 70-75% of today's 1rm:
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)

105lbs with 5 pull ups every round

I clearly need practice on the muscle cleans! I did 8 rounds for sure without rebending the knees (but it was ugly), and two of the rounds I very very slightly bent my knees but I decided to count them anyway. The other things werent hard to do at all and I had about 20-25 seconds of rest each minute. My hand did split open on the 9th round of pull ups, so the whole 10th round was not fun. 105 is not 70% of 165, but I would have not been able to do this workout at 115 because I couldnt do a muscle clean at that weight.