Day: November 21, 2013

Curls for Girls

Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.

Went in around 11am today and did some stuff with Matt.

Warm-up

2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

  • 3 @ 105#
  • 3 @ 115#
  • 3 @ 125#

Barbell Complex

  • 2 Hang Power Cleans
  • 2 Front Squats
  • 2 Push Jerks

Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.

Strength

Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.

  • A) Front squat: 4 x 4 @ 255-255-245-245, 1 x 15 @ 155, immediately to
  • B) 4 x 6 jumping back squat with bar (45#) from ATG, rest as needed

How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.

EMOM 14:00

  • Odds: 12 DB Bench Press (45# DBs)
  • Evens: 10 Barbell Curls (45#)

My biceps are weak!

After a few hours I headed out to the garage.

Conditioning

5 Rounds NFT, but keep moving

  • 1:00 Air Dyne (AD2)
  • 10 GHD Sit-ups

Racked up 234 calories on the AD.