All Strict

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.