Another shitty Friday night of sleep. I’m glad the Open is over! I was out of bed around 6:30 and my body actually felt pretty good, so I decided to go to the 9am class. I miss the partner workouts and today seemed like a manageable amount of barbell reps. My shoulders and upper back were feeling a little tight in the morning.
Warm-up
- Stretching
- PVC Passes
- 2:00 Echo Bike (20 cals)
- 10 Power Clean (45#)
- 5 Power Clean (95#)
Conditioning
Partner Workout
- 5 Rounds
- 10 Power Cleans (135#)
- 20 Burpees Over The Bar
- 30 cal Row
- Rest, then start at 20:00
- 5 Rounds
- 10 Deadlifts (225#)
- 20 HSPU (strict for me)
- 30 cal Row
I paired up with Tom and we split the reps down the middle, which worked well. I pretty much did muscle cleans every round. We finished the first part at exactly 14:00 and the second part took us 12:43. I was able to do all five sets of 10 handstand push-ups strict, unbroken, and fast!
My legs felt pretty heavy after sitting around to recover. I took a 45 minute nap after lunch.
Strength
Since Kevin is heading to Florida tomorrow for his wedding week and I wouldn’t want to skip a whole week, we benched in the afternoon. Gotta keep the momentum going. After the workouts last night and this morning, I wasn’t sure I’d have much in the tank. My upper back was starting to feel pretty sore by this time.
Bench Press
- 2x6x45#
- 6×135
- 4×185
- 2×215
- 2x4x245
- 2x4x250
- 2x2x265
The program called for 4×4 @ 240-245 pounds. In the last cycle I did 4x4x240. I was surprised how well this went, even getting a new 4RM with the 250# sets. Added the doubles for extra volume and since I won’t bench heavy again until at least next Monday.
