Saturday, January 7, 2012

Training: 1/7/2012

Wall Balls
Box Jumps (20")
Time: 2:20

Deadlift (225lbs.)
Time: 1:58

15 Clean and Jerk (135lbs.)
200m Run
250m Row
Time: 2:30

Notes: Felt pretty good today.  Got a good night's sleep (8.5 hours), and got a solid couple of meals in me before training at 1pm.  Warmed up shoulders with exercise band (rotators etc.), Tebowing for ankle mobility, and death stretch (PNF) for hips.  Threw in a 500m row and was ready to rock.  

First workout, I focused on speed on the wall balls and being a efficient and quick on the box jumps.  Not too bad of a burn here.

Second workout, I didn't want to have my lower back seize up, so I focused on getting to the top in a neutral position.  The 225 lbs. felt heavy (on grip and hammies) but no overextension so my lower back felt okay.  I went out fast on the burpees, then backed it off a little until the final 5 reps.  This one hurt a little bit.

Last workout, I wanted to go unbroken on the clean and jerks and use the jerk if necessary in order to keep my shoulders from fatiguing too quickly.  Clean and jerks weren't too bad although my calves start to get fatigued toward the end which made the 200m run tough.  Jumped on the rower and held a 1:35 for the first half, then dropped it down to around 1:30 for the final 100m.  Hamstrings/legs were smoked afterward, heart/lungs not too bad.

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