Took advantage of a some great Fall weather and jumped outside for some extra conditioning earlier in the day. Got some more of that great weather later at Prevail. Hamstrings are feeling it today.
Morning Conditioning
100m Sprints x 16 (1:00 REST)
1st half: 15.6 - 15.5 - 15.6 - 16.9 - 16.3 - 17.7 - 16.9 - 18.4
2nd half: 17.6 - 17.4 - 17.4 - 18.2 - 17.3 - 18.6 - 18.3 - 20.2
- Whew!! This was a lot rougher than expected, but very needed. I enjoy some good sprint work, but I forgot how rough they were. Got through the first 6 and thought maybe 10 was god enough. Got to 10 and thought...eh....only 6 more. Got to 4 and started thinking about stopping. Repeat same thought at 3. At 2 left I was hurting and goal at this point was to stay below :20...failed on my last rep. My last year playing JUCO ball in 2001 this was our Fall conditioning test to get pads. I believe we had to make each one in under 15 or less. Oh what a decade will do!!
Hurdle Jumps - 6 hurdles x 4
Strength (PM)
Deadlifts - 20 mins. to est. 5RM
Clean Grip
bar(8) - 135(8) - 185 - 225 - 275 - 315 - 365
Trad. Grip
405
- Wanted to use the clean grip for all sets, but I couldn't bear the pain in my thumb any longer after 365. 5 reps was just too long to hold on to the bar for. 405# was good enough for me.
WOD
400m Run
15 Pwr Cleans (115#)
400m Run
12 Pwr Cleans
400m Run
9 Pwr Cleans
400m Run
6 Pwr Cleans
= 10:34
- All cleans were UB. Weight was easy. Never even thought of breaking up the sets. I thought about going up to 135, but was worried about my back being too fatigued from deads and the extra running to keep it together. I was wrong. Regret not going heavier. Think I still would have gone UB all the way through. Live and learn.
Cash Out
strict GH Raises - 4 x 6
GHD Sit Ups - 1 x 10
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