Day: June 12, 2016

Legs felt tired last night after the running workout. Felt pretty good this morning though.

Warm-up

• Crossover Symmetry Activation
• 2 Sets
  • 5s of StrongFit Tricep & Bicep Openers (10#)
  • 10 Reverse Hypers (140#)
• 3 Sets
  • 5 Ring Rows
  • 5 Clean Thrusters (45#)
  • 30 Double Unders

Conditioning

“DT” – 5 Rounds

• 12 Deadlifts (155#)
• 9 Hang Power Cleans (155#)
• 6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦

Accessory

4 Sets

• 8 Pendlay Rows (115#)
• 8 Good Mornings (115#)

Midline

6 Rounds

• 20s Hollow Rocks
• 20s Rest
• 20s L-hang (knees up)
• 20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.