Day: January 3, 2015

Feelin’ Slow

Why am I feeling so tired? Especially after a rest day. Went to CFI at 10 and spent almost 3 hours there.

Reverse Hyper

3 Sets

  • 10×210#

Clean & Jerk

  • Positons with 20kg
  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x2x100kg

Felt heavy and slow so I didn’t push it. I even “Clarked” one at 100kg, which I never ever ever miss. 😦

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×225#
  • 5×245#
  • 5×265#
  • 5×285#
  • 5×295#
  • 5×305#
  • 5×315#

Felt like I needed to redeem myself after the C&J performance. Last rep didn’t feel so great, so I knew that was a good place to stop. I think it’s a 15# PR for a set of 5 after looking at my records, so I’m pumped about that.

Conditioning

5 Rounds

  • 500m Row @ 2,000m PR pace (< 1:45 for me)
  • 30s Rest
  • 100m Row (very easy)

Needed that. I wanted to quit after the second round though. No additional rest after the 100m, so it went right into the 500m. Pretty sure this is a Hinshaw workout.

Accessory

  • 15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
  • 15 Back Extensions (33#)
  • 10 Reverse Hyper (210#)
  • 15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
  • 15 Back Extensions (33#)
  • 10 Reverse Hyper (210#)
  • 15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)

Oh boy, that blue band is no joke. I tried it at first by just sitting on one 45# bumper. NO BUENO! Manageable on two bumpers, but had to cut to 15 reps instead of the 20 I had been doing with the red band. Trying to keep the pull fast and work the quick sit-up into it too. My low back was starting to feel a pump so I only did 2 times through the back extensions and reverse hypers. Did some rolling on my back before heading home.