Day: December 19, 2013

60 Day Lifting Challenge – Week 3 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.

Warm-up

  • 3 Rounds
    • 20s Handstand Hold
    • 5 Strict Chin-ups
    • 10s Hollow Rock Hold
  • 5×95# Push Press

Jerk Balance

  • 3×125#
  • 3×135#
  • 3×145#
  • 3×155#
  • 3×165#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 4x1x165#

Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 4x1x215#

Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.

Conditioning

12:00 EMOM

  • Odds – 8 Pistols (alternating)
  • Evens – 20 Band Pulls (red)

Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.

10:00 EMOM

  • 10 Burpees (Max reps in 10th minute)

I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.

Ready for the rest day!