A. PS – build to a 1RM
I did not feel good this morning. I ate crappy food last night and payed for it this morning during training. PS felt ok. Nothing new there. Diane on the other hand was a big disappointment. Felt nauseous just being upside down and DL felt extra heavy.
A. Clean – build to a 1RM (video)
B. Close Grip Bench Press (16″) – build to a 1RM
C. 1 RM wtd. chin up
30 clean (77%) @ 115LBS
Good energy level and many great hours of sleep …having Friday off at work helps a lot.
10 min max cals on AD
10 hours of sleep…cant complain. AD: Glad it is over…not fun.
BS – build to a max
10 rounds for time:
10 burpees over erg
PM training, good energy level. – BS: Focus was on depth this time around. Low enough? – Row + burpees killer combo: This was brutal. I started very slow with the goal of being able to maintain pace …it did not work. I was breathing hard and got pretty nauseous half way through. I would have skipped this work out on any given day.
A.Power clean – build to a max (video)
rest 5 min
B. 77% of part A – 30 reps for time (video)
3:34 *** realized I miscounted the reps. Ended it up doing 32 reps. 30th was finished at 3:34
rest 20 min
C. Row 500 m, rest 90 sec x 2 – strategize to get the best score for 1K possible
Definitely not a PC day. 145lbs felt really heavy and awkward so I decided to stop there. 30 reps for time is always challenging but thought it would have taken me longer. Row: I have short legs…..unfair. Eric had a smirk on his face when I told him my 500 meter PR was 2:03 ..jerk. I think that motivated me more than anything.
A. HPC (from blocks, bar at just above knee); 3,3,3,2,2,2; rest 2-3 min
105, 115, 115, 120, 120, 125, 130
B. Clean RDL @32X1; 3-5 x 5; rest 2 min
100, 135, 155, 165, 175
C1. Prone row cluster; 5.5.5 x 3; rest 30 sec
C2. Swiss ball DB bench press; 8-10 x 3; rest 2 min *Mod to bench DB press
20, 25, 30
3 sets for time:
Row 20 cals
20 push ups
10 strict TTB
rest walk 3 min
– consistent times per set
It took me forever to get through today’s training. So many people and so much noise this morning……….need to get my butt out of bed earlier. Clean RDL: Eric mentioned too much bend of the knees….need to watch out for that. Prone row cluster: Need to check with Mike if I did the right movement. http://www.armyprt.com/preparation_and_recovery/prone-row.shtml