Tuesday 12/14 Workout, 7pm @ CFC:
1RM Back Squat
225-250-275-295(F)
PR is #290, but really didn't want to push it too hard as I was still nursing a sore hip flexor. #275 felt pretty heavy, need to get back on a structured squat/strength program.
Workout
10 power cleans (#165)
20 box jumps ("24)
8 PC
16 BJ
6 PC
12 BJ
4 PC
8 BJ
2 PC
4 BJ
Time: 5:50
About one to two minutes slower than the bigger guys at the gym, but was relatively happy with how this went considering the heavy weight. 30 reps @ 80% of my 1RM power clean was good, and I liked the combination of a heavy lift with a movement that could gas me. Failed one clean. Strung the first five together well, then doubles and singles. Power clean technique can still be improved as I need to drop under instead of leaning back in the catch. Faster elbows!
Post Workout--> Pistol work. Still suck at these. Tried it with holding a weight, it was easier so may work on that as a progression to regular pistols.
Wednesday Workout, 5:45a @ FFC
Strength, 3 rounds for max reps
A1: Bench press @ #135
A2: Ring rows (no rings, did inverted rows from Smith Machine bar)
A1: 20-15-12 (weak! no spotter so didn”t push the last set)
A2: 15-15-15
“Helen On Water”
3 rounds,
500 m row
21 KB swings (1.5 pood)
12 dips
Time: 11:18
Everything unbroken. Made up a harder variation by putting in the row and dips instead of runs and pullups. Rows 1:56-2:05 and some resting during transitions made this a lot longer than my 8:30-9:00 regular Helen.
2x15 Decline Situps
8:30pm--> 1 hour of hot yoga. Kicks my butt every time.
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