My outer pecs started getting sore early afternoon yesterday, must be from all of those push presses. Had a fun day and got some sun. In with the crew at noon today.
Warm-up
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
- 6 Power Cleans (45#)
- 6 Power Cleans (95#)
Conditioning
40:00 AMRAP
- 6 Power Cleans (115#)
- 8 Box Jump Overs (no touch, 18″)
- 10 Ring Dips
- 8 Box Jump Overs (no touch, 18″)
- 6 Power Cleans 115/75#
- 400m Run
I’ve been wanting to program something really long for a couple of months and was finally able to fit it in. I did fast singles on the cleans the entire workout. Ring dips were 2×5, except one round I lost focus and did 6-4. Was watching my splits and kept a pretty steady pace right from round 1. Finished 8+18, which makes 102 cleans, 136 jump overs, 84 ring dips, and 2 miles of running. I have a feeling the effects of this one will hit me in a few hours.
Midline – 5 Sets
- 5 Evil Wheels
- 20 Leg Lifts
- 40 Flutter Kicks
For the last 3 sets of flutter kicks, I held a hollow while doing them. I had been keeping my hands under my ass for the first 2 rounds.
Nick Momrik's Fitness Logs 