I’m feeling great after yesterday’s first big session. Very little soreness anywhere. Matt, Kevin, and I worked out at 2:30 today. I warmed up with 25 calories on the Air Dyne at an easy pace and then did some PVC work for my arms and shoulders. I came up with the programming for today’s training.
- Power Clean
- Hang Power Clean
- High Hang Power Clean
- 90s Rest
I used 95, 115, 125, 135, 145, 165, and 175. Still focusing on hip extension, but also tried to start with my hips lower on the power clean from the ground.
- 3 Power Cleans at 80% of 1RM Power Clean (195#)
- 2 Broad Jump for distance (immediately after power cleans)
Figured it would be fun to try out a little XWOD action. The timing worked out pretty well so we had about 1:15 to rest before the next round.
- 400m Row
- 20 Deadlifts (185#)
- 20 T2B
I was planning for this to take about 12 minutes and I was just about right. I finished in 11:16. My T2B held up pretty well.
- 1:00 15 HR Push-ups & MAX Sit-ups
- 1:00 Rest
This worked out better than I expected, considering it was completely made up and not based on anything I’ve done before. I was able to do each round of push-ups unbroken, although they did get progressively harder and that last round was a struggle. I actually got faster on them too until the last round. Managed 20-21-21-22-21 on the sit-ups for a 105 total. Abs were feeling pretty rocked after the T2B and the sit-ups.