Wednesday, August 3, 2011

03AUG2011

Workout #1:
Warmup: 2x
  5 OHS @ 45#
  5 Good Morning @ 45#
  5 Ostrich (ea)
  5 HSPU

Set 1: 10-8-6-4-2
  Sumo DL @ (185#-225#-255#-285#-315#)
  10 GHD Ham Raises
  5 HSPU

Set 2: 3x (continuous)
  12 DL @ 135#
  9 Hang Clean @ 135#
  6 Push Press @ 135#

Set 3: 5-5-5 (skill development)
  Big Ladder Pullups
  Hang Squat Snatch @ 95#

Workout #2:
5 mi Run, 85-90%, steady-state breathing

 --

  Lift felt good this morning, especially the Sumo Deadlifts once I was warmed up.  I don't think I've ever pulled 315# Sumo before, and I'm pretty sure I could have handled more reps, but the ham raises on the GHD were harder than expected.  I stole the DL/Hang Clean/Push Press circuit from a buddy, and it was a smoker.  The push presses were the most difficult part, probably because of the squats yesterday.  I shouldn't have had an issue with that weight.

  Initially didn't want to push the run all that hard, but after chasing down a few people I knew on the route, just decided to finish strong.  Didn't bring my watch with me, but it felt like miles were in the 6:10-6:20 range.

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