A. Power Clean - build to tough double in 3 sets; short rest
B. Dips - 3 x 3 @ 70% warm up; 1 min rest
+
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Dips + 1/3 BWT
Power Clean - 75% 1RM
Results:
A. 105/110/115 all x 2
B. complete as warm up with no added weight + time on ladder - 22:00 (lots of time spent resting as I got into/out of weight belt and in between dips), cleans do with 90# and felt good (sets looked like - 5/5, 3/3/3, 4/4, 4/3, 3/3, 3/2, 2/2, 3, 2, 1), dips were very challenging, as I can not dip with 1/3 my bodyweight yet, I did rounds 10-8 with 26# kb (about 1/5 btw) and then went down for rounds 7-1 with 18# kb
C. Preceded A, I did some work on BTN press 3 rounds of 4-6 reps at 3011. 50#/55/60 all with 6 reps
PC - 115# x 2
Lifestyle, in the bed last night about 8.5 hours but sleep was a bit restless perhaps from some afternoon espresso I had, opps. Coffee with cream & local honey, manual therapy at the gym for 2 hours in AM then trained, I was a bit "out of it" feeling while warming up but felt better as the workout progressed. Post workout protein shake, then lunch with a friend at Pineapple Jack's- turkey avocado melt sandwich (first actual sandwich I've had in months) with iced coffee as we decided to go for a mountain bike ride after so felt like I needed some caffiene. Ride at Bent Creek was awesome, 1 hour, we got caught in a downpour on the way back to the truck that felt really refreshing. Quads were burning on the up hills. More protein shake post bike ride, some cashews and veggies chips. Dinner will be salmon salad.
Yesterday was a rest day (4/16) - got good sleep about 8 hrs, AM coffee and some protein shake but otherwise fasted until about 1:30pm and felt great, worked 3 hours of manual therapy through it.
Yesterday was a rest day (4/16) - got good sleep about 8 hrs, AM coffee and some protein shake but otherwise fasted until about 1:30pm and felt great, worked 3 hours of manual therapy through it.
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