Power Cleans
12x1 Rep every 0:30
220 lbs.
Prescribed weight was 215, but that is almost impossible to make on the "Olympic" side of our gym without combining lbs. and kilo plates, and I JUST CAN'T DO THAT! So I went a little bigger. These were some of the best power cleans I have had at this weight. My power clean is generally not as good as my full clean.
Front Squat
3-3-3-3 Tempo 22X1
225, 245, 265, 275
These got pretty tough, but I am pretty happy about the results.
More copyright stuff from YouTube! Today the offending bands were GnR and Heart. The Blogger video player is horrible. Video is of 265 lift. I hit 275, but my phone crapped out.
AMRAP 9
7 Deadlifts 245 lbs.
100m Shuttle Sprint (25/25/25/25)
7 Burpees over Bar
6 Rounds + 7 Deadlifts + 50m
Everything unbroken and pretty fast (maybe not so much on the runs, but I DID keep moving).
Rest 5:00
AMRAP 9
8 Unbroken TTB
10 Unbroken Wall Balls 20 lbs./10'
5 Unbroken HSPU
5 Rounds + 19
HSPU just were not there today. Once I figured that out, I should have pushed the TTB and wall balls a little harder to get some more reps in. Just not a good effort.
Video file is too large for the Blogger player. https://www.youtube.com/watch?v=zrc6ALPc8K8
500m
Rest 2:00
500m
1:35.2 and 1:45.5. Blew myself up on the first row by rowing inefficiently (33 SPM) and tried to set a more reasonable pace on the second row (28 SPM). Kept the strokes right, but the power output was crap.
Nice work Michael! I can never seem to get the stroke rate down on the row, I always seem to be in the 30s. You were moving on that DL-run-burpee today!
ReplyDeleteThanks Thad! I had a little advantage on the AMRAP. I think running 100m even in 25m shuttles takes less time than rowing 200m.
ReplyDeleteHave you ever done the CFNE penalty box rowing workout? I used to do it a couple of times per year, and it really helped me with my stroke rate. Of course, I haven't done it in a while and on 500's I usually just pull like hell. Unfortunately, when you have to do another 120 seconds later, that probably isn't the best plan. Haha!