March 8, 2016

Daily score: 8

Workout:

A. Squat clean; 10 singles @84% 1rm; rest 2 min

121 x 10

B. Front squat @3030; 2-3x5; rest 2 min
 
123 x 3
128 x 3
133 x 2
133 x 2
133 x 3

C. Clean grip RDL; 4-6x5; rest 2 min

113 x 6 x 5


(+
3 rounds:
10 pull ups
5 power snatch 85#
15 box jumps 24"
=8 mins)

D. Stability ball hamstring curls; 5 slow controlled reps x4; rest 90
sec (ensure hips stay elevatd through the movement)

 5 x 4

E1. Standing active leg raise; 10 secodns @end range/100% tension x4;
rest as needed

 done

E2. Shortened hamstring activation hold; 10 sec @end range/100%
tension x4; rest as needed


done


Cleans felt good.  No one around to watch or coach today so I just focused on keeping back tight and coming up strong and fast.  I was surprised how much weight I managed on the tempo front squats.  I used my belt and just felt aggressive today I guess.  My upper back did curve a bit on the 3rd rep, last set, at 133.   RDLs were good.  And then...I regressed to second grade maturity and succumbed to peer pressure...it was one of the guys b-days and a bunch of the fun competitive guys from the gym were all doing a WOD with him and they asked me to join and I wanted to be cool with the cool kids, so I did.  Lol.  Know thyself, right?  And, also, it sounded like something that wouldn't kill me.  And it didn't.  Other than I learned that snatching even just 85# was waaaay more difficult for me when out of breath.  Anyhow, I did that with them and then finished my workout.  It was fun.  I don't think I have done kipping pull ups in forever.  The guys did muscle ups.  Pull ups felt so easy to pull up but my hands kept slipping off the bar.  The rest of the workout went well.  I promise not to make a habit of doing stupid peer pressure shit...in the gym anyway ;).  Thanks!