Wednesday, December 1st, 2010

Hang Power Clean from pins (to save my ailing hands from the last 2 days)
185x5 Easy Easy Easy, and good foot work

Weighted Barbell Jumps
135x5
225x5
275x5
315x5. this was kind of scary

Walk outs and rack supports
275
315
405, I can't believe a person can snatch this

Weighted Lunge
60# DBs in each hand x8
then several attempts at doing Bulgarian split squats with holding 110#DB in front rack support, but couldn't get the coordination to do more than 1 each leg before falling off the bench.

then:
Row + Run intervals
Warm-up 200 meter row then 400 meter run

workout:
500 meter row
rest 3 minutes
400 meter run
rest 3 minutes
500 meter row
rest 3 minutes
400 meter run

Times:
Rows: 1:29 (should have been 1:28, but I lamed out on the last strokes, Damper at 10), 1:35 (Damper at 8)
Runs: Have no idea, but the first 200 meters of each felt very quick

then:
GHD sit-ups
BWx32
10#x15
25#x10
Rested 1 to 2 minutes between each set

SEVERAL HOURS LATER

3x20 second L-Sits

5 minutes of Handstand Practice
Pretty consistent 10-20 second holds