Monday 02/15/10

Power Clean
5 x 3

Compare to 01/24/10.


Strict Pull-ups
3 x max reps
(3 min rest between sets)

Compare to 02/07/10.


5 rounds for time of:
5 SDHP, 95#/65#
10 Slapping/Clapping or Regular Push-ups
20 Sit-ups


This was the original metcon for today:

10 Down-backs

Run 1 down-back every 45 seconds. Each down-back is an all-out sprint, so the focus is on maximal acceleration, deceleration, planting the foot and reversing direction, and accelerating to top speed again.
Posted by Phil
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3 comments:

Kiley said...

Power Cleans
5 x 3
75
85
100
110 (ties 3 rep PR)
120 fail (just wasn't there)

Strict pull-ups, max reps, 3:00 rest between sets
3
3
2
I've never tried strict pull-ups, so this was cool. Sounds like I might be kipping a bit at the top, so I'll keep practicing these.

5 rounds for time of:
5 Sumo Deadlift High Pull
10 Push-ups
20 Sit-ups
7:27

February 15, 2010 at 2:26 PM
Phil said...

Power Clean 5 x 3
45-3
75-3
95-3
125-3
145-2
165-2
-----
185-3
185-3
185-3
185-3
185-3 (actually 2-miss-1)

I tried shifting my weight a bit differently on that miss. It did not pan out.

Strict Pull-ups
3 x max reps
15
10
6

5 rounds for time of:
5 SDHP, 95#
10 Slapping Push-ups
20 Sit-ups

6:26

Kiley - I also changed the original post so your SDHP weight will be on there (I think you did 65#, yes?)

February 15, 2010 at 2:42 PM
Kiley said...

Yes, I did 65# for SDHP.

At 5:15 (about 3 hours post-first workout) I did this:
2 x 12 min intervals on trainer, rest 2:00 between.

4.43 miles
2:00 rest
4.47 miles

Wow.

February 15, 2010 at 6:01 PM

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